My 24 Strides to Running Success

I took part in in the 29th Angkor Wat International Half Marathon on 01 December 2024. Photo Kem Sovanna

What's left of the past year? Sorry I don't have an answer to this question, but I'd like to announce the success of my running year. I've never won a prize or received a medal but why did I consider myself a successful runner?

The idea that "running slowly is better than not running" has inspired me to write about my experiences and observations in the running community, rather than focusing on the method.

You can run in a group but it’s not lonely if you are alone. You are surely part of something bigger. This individual sport tends to produce positive outcomes for all participants with the “win-win” results.

I’m not saying how to become a good runner but it’s about things what I’ve learned from my participation in running throughout 2024.

I would like to share these 24 points:

1.
Wake up, turn off the alarm clock and start

Today is over, make a resolution to do it tomorrow. Miss this week, promise to do it next week. This year is over, next year I'll set clear goals. These are the bad habits I've picked up in the past, always waking up to turn off the alarm clock and going back to sleep.

In the evening, I also always find excuses such as working too hard, being busy meeting friends and relatives, and taking time for my children.

If I continue like this, my determination will not be different from the meaning of the song “Waiting for Tomorrow” by the legendary singer, Sinn Sisamouth. It is like a love that has to wait for 10 tomorrows, 20 tomorrows, and tomorrow never comes.

Finally, I did it, turning the vague determination into a regular action, especially every weekend. I started taking part at the start of the year and it became a habit. I almost didn’t need to set an alarm clock. Of course, it was really difficult at first.

2. Starting from the Fun Run

Setting my own time is hard, so I chose to do Fun Runs to push myself. In Phnom Penh, there are 5km and 10km runs almost every weekend, organized by clubs or private companies.

Most Fun Run organizers require runners to meet at 5am, then warm up and start running, with the long-distance runners leaving before the short-distance runners.

Over the past year, the Fun Runs I have participated in the most are Garmin’s GRC Fun Run, RUPP Fun Run and Morodok Techo Fun Run organized by KKRC, as well as Norea Fun Run, Eco Run and 4River 5k/10k organized by Sabay Running Club.

3. Run for charity, children, women, the environment and to raise awareness

Sometimes, the busy weekend Fun Run is replaced by events organized for charitable causes and social work.

Charity runs that I have participated in include the MayDay Susu Fun Run, Susu Charity Run for the Future, Spring for Spin Fun Run, ISF Charity Run and Peng Huoth Charity Run.

There are also annual celebrations such as the Women Run 10K to celebrate International Women's Day, the Run for Girls on International Girl's Day, the 9.11km run to celebrate the 71st anniversary of National Independence Day and Battambang Half Marathon for Charity to celebrate the 76th International Human Rights Day.

Other programs have been organized to raise awareness in the community, such as the AIA Pink Run 2024 to raise awareness about breast cancer, and EuroCham Cambodia's Sunrise Fun Run to raise awareness about the meaning of European Week.

The 24km run from Arey Ksat to Ptea Clara in Kien Svay district in Kandal province was the longest run of the year for me and one of the most memorable.

It was the first run through the villages and rice fields in the “250km along the Mekong” event, initiated by Veronique Messina, a French long-distance runner who initiated a program to help Cambodian children in need.

This event is now in its fifth year, running from Kratie province. I joined the final leg, accompanied by some of the best runners, especially the KKRC runners. It was an event where I felt a strong connection to the community, especially the fun last 2km run with the little children of Clara House.
 

Even though runners are tired, the runners regain their strength when they saw the camera.


4. Start entering the international half marathon

Starting with a 3km run and walk, then 5km, 10km and finally taking part in my first half marathon of 21km (the actual distance is 21.0975km). This came from hard work and constant training. I started running in 2017 with 2024 as my goal to run regularly. I ran the first 21km in the 29th Angkor Wat International Half Marathon 2024 in two hours and 21 minutes.

This international event, organized by Cambodia Events Organizer, also has a clear record. In addition, I took part in the 10km kilometer run in the 12th Phnom Penh International Half Marathon and the 9th Angkor Empire Marathon 2024, improving my time from 1 hour and 12 minutes to 1 hour and 5 minutes.

5. Virtual Run

In addition to the running program with a specific location and time, I also participated in the Virtual Run program, with my own location and time management.

The 71km to celebrate the 71st anniversary of the National Independence Day was the biggest challenge for me. The virtual run program organized by KKRC required participants to complete 71km between November 1 and 9. And I did it in nearly 10 hours over seven days.

To help the autistic children at the Rabbit School, I participated in the 10km Run with SAI. I also signed up for virtual runs organized by international organizations, such as the 30-minute Marathon Pour Tous campaign to celebrate the Paris Olympics, as well as the 5K@EASD Virtual Challenge to raise awareness about diabetes, with more than 20,000 runners and walkers from 172 countries.

6. Run and train on my own

I really want to train with a trainer or with a running group like Sabay Running Club, SUSU Running Team, Neak Run Club, RUTT Running Club, Phnom Penh Athletics Club (PPAC) and others, all of which have a clear daily schedule, but the time is not available.

However, I take the time to wait for my children at a private school to train between 6 and 7pm. From Monday to Thursday, I run alone for at least 5km. I don’t practice every day, as some days I have to rest and do other things.

7. Not just running

I only write the word “run” but in reality, I also walk a lot, especially when I first started. In addition to running and walking, I choose to cycle at least 2-3 times a month, at least 20km per ride. I can’t describe the specifics but I do this according to the advice of sports experts.

Every Friday evening, I play football with my journalist friends, who have been practicing for over 10 years, while occasionally I take the opportunity to swim.

I do not only do running but also biking with colleagues. 


8. Not competing but not hiding from progress

As an athlete, you raise the white flag and declare defeat before the competition? For someone whose goal is just to run for fun like me, there is no shame in that. I am already honoured to be at running events alongside top national and international runners and I understand my limitations, having started running while already over 40.

I can't compete for first, second, third or even a prize, but I always strive to improve myself, from running with weak arms and legs to running in normal conditions, from running 5km in almost 50 minutes to sometimes under half an hour (sub 30), from running 10km in over an hour and a half to sometimes under an hour (sub 1).

I don't set out to compete, but sometimes I have a chance to win, especially in competitions with age limits. Can I be strong at 50 years old? 60 years old? 70 years old? Or what? These are based on accumulated experience.

9. Finisher Medal

In 2024, I earned nearly 20 finisher medals, which have become a source of motivation. These medals remind me of the success of my determination to reach my goal, even if I didn’t win the top prize. I save and write down the history of those medals as a keepsake. I also have commemorative number plates and certificates of some of my running results.

10. Increased expenses but…

I recognize that registering for each program is part of increasing the cost in addition to other sports equipment, but when you think back, we really spend on things that are worth it.

“Health, Friendship and Charity” is the slogan of the KKRC running team, which I think is accurate. I would like to mention the charity aspect, even though we ran for our own health, we contributed to helping people or communities in need. Donations are also an encouragement and a reward for the program organizers, who have prepared everything to ensure the run goes smoothly.

On the other hand, it wasn't a huge loss, as we returned with souvenirs, especially T-shirts and finisher medals. What's more, runners always get free drinks and snacks.

11. Starting Points for Events

Running can't beat anyone, but I'm often among the first to arrive at the starting location. Starting from Eden Gardens, Boeung Kak Lake, in the GRC Fun Run, I've run several times at Morodok Techo National Stadium and the University of Phnom Penh location for events organized by KKRC.

The Eco Park of Borey Peng Huoth, Boeung Snor is also a popular running location for recreational and charity runs. Most of Sabay Running Club's programs are held at Koh Noraa and the Calisthenics Park, Chroy Changvar. I have taken part in three charity runs at the Elysee, Koh Pich location and one at AEON 3.

The Phnom Penh International Half Marathon starts in front of the Royal Palace, while the AIA Pink Run and Women's Run 10K start in front of Wat Botum Park. In addition, I have run at the Angkor Wat site in Siem Reap twice, most notably running the 21km for the first time at the 29th Angkor Wat International Half Marathon.

Battambang is another destination where I participated in a running program organized by the Cambodian Human Rights Committee. I also ran at least 5km in Kep, Kampot, Siem Reap and Oddar Meanchey provinces.

For regular training runs in Phnom Penh, I mostly ran around the Borey Peng Huoth The Star Premier, and Vimean Phnom Penh  in Russey Keo district, the Eco Park of Borey Peng Huoth, Boeung Snor and sometimes near the Independence Monument towards the Chatomuk River.

12. Look at the cameraman, free photos

When do you release the photos? This is a common question runners ask event organizers. When I first started running, I hadn’t as many photos as others because I was camera shy and always ran away from the camera. But after seeing other people posting beautiful photos on Facebook, I changed my mind.

Running speed is no longer important. When I see a camera, I slow down and run slowly so that the photographer can capture the frame and the picture well.

In my experience, the program that has many photos of general runners is the Fun Run program organized by Sabay, KKRC, and GRC. In international or competitive running programs, there are not many photos of ordinary runners, as most photographers only target elite athletes or their target groups.

The other question is the program with big names. Fortunately, I also have photos from some big events because those programs have the presence of the top sports photographer, Kem Sovanna. Don’t tell the others. We know each other well because we have been professional friends for years.

13. Remember the name of the team leader like you remember the name of the minister in each ministry

Some people wonder why I know almost every running program? In fact, since I started to like running, I have tried to connect with running groups through social media. It is not necessary for them to know me, but I need to know and remember the name of each running group leader to follow the weekly, monthly or annual running programs that they often publish on their respective Facebook and Telegram groups.

To me, Khy Sophea is like a minister at KKRC, with Kim Kok as an advisor and Thon Soriya as a spokesperson. Sophea seems a little angry when he sees the same questions about running programs, but for me as a journalist, I really understand this feeling.

Before asking something, I always scroll through old messages or conversations to make sure that the point I am asking has not been answered.

At GRC Fun Run, I was just waiting for Mendy’s announcement, just like the Sabay Running Club program from Lay Sreyrath. I had signed up to run with professional runner Heng Meyjou’s PPAC club, but I quickly changed my mind because I saw that all the participants were foreigners and thought it was a program for the elites.

I missed it the first time and have been missing it ever since, but I still keep getting emails about the club’s running program.

I also promised to go to the National Stadium to train with the RUTT club of the SEA Games gold medalist Chhun Bunthorn but the timing was not right.

In addition, I know the name of Chea Christopher from the Neak Run Club, who is sometimes abroad but always keeps in touch with the team members. There is also Elaine Lee from the SUSU Running Team, who is very active in encouraging women to take part in running programs.

As far as I know, she also initiated the formation of the Sheruns group, which is mostly composed of women. Teacher Yan Sochy is another notable runner. Through her GeeRun Cambodia team, she has trained many children and always shows warm love to them.

14. Advertisement from drinks, shoes, watches to Borey

Advertising is plentiful, but I think it's also beneficial for runners. At GRC runs, runners can borrow watches and shoes to try out. Some programs offer free drinks if participants like the company's Facebook page. Some sponsoring companies require runners to open their running gear at their stores.

At the run locations, other commercial activities include selling or displaying sports equipment, gels or sprays to relieve joint and muscle pain, banks, microfinance institutions and insurance companies. Boreys and some private schools also use running programs to promote themselves.

RUPP Fun Run organized by KKRC last November at the Royal University of Phnom Penh. Photo: KKRC


15. Beautiful women, old people and young children are sources of strength

Run regularly to stay fit and healthy. Seeing this, who doesn't follow, especially, the posts from runners who are beautiful women? But for me, it's not just the beautiful women who are the inspiration, it's all the runners, including the older runners who show that age is just a number, and the younger children are also role models, especially the children of Clara House.

16. Smartwatches and the Strava app are also driving forces

Running without a smartwatch or a phone app to track your running data is a real challenge. This is a tough one for runners in the digital age. Smartwatches can provide runners with sports performance data, health tracking and GPS navigation.

The Strava app, a sports and fitness tracking app, is also a driving force. In the app, runners or athletes can join a run to track the activities and achievements of other members, and can also join goal programs, such as running 100km in a month (100K Challenge), being active for 10 days in a row (Ten Days Active Challenge), or running 400 minutes in a month (400-Minute Challenge).

17. Running theory

Sometimes, theories can be a great source of motivation for runners, especially those with motivational messages for first-time runners, those with limited fitness, overweight people, or the elderly.

These theories include “Run not to be better than others, but to be better than you were before,” “Running teaches us to move forward, one step at a time, especially in the most painful moments.” There are many more theories and motivational messages that you can find on the Internet.

18. Pacer

A pacer is an experienced runner who runs at a set speed in a race.” The GRC Fun Run always has a pacer with records, some of whom are professional athletes and some are experienced runners from the SUSU running team.

This means that participants can run behind the pacer at a pace they think is possible, such as five, six or seven-minute laps. Some pacers run 5km in 25 minutes, others 30 or 35 minutes, while some do 10 km in more than  40 minutes, some close to an hour, or some over an hour. I always choose a pacer who runs in the sub-30 range for the 5km and sub-1 for the 10km, but often I can only run behind the pacer for the first 2 or 3km, then I run at my own pace.

A finisher medal

19. Run in the opposite direction

If there were proper sidewalks for pedestrians or runners, I wouldn’t consider running against the traffic direction because it would be against the laws. But for runners, running in the opposite direction really feels safe. Running in the right lane, especially in areas with a lot of traffic, is very difficult to control, and you always have to be nervous and look back.

As the old saying goes, “The enemy comes from behind, so it’s scary.” On the other hand, running in the opposite direction makes me feel safe because I can see the vehicles in front, who can be ready to avoid obstacles. Thank you, Kim Kok, for telling me this, hoping not to get a ticket from the traffic police. However, we must always be careful when running in places with heavy traffic or crossing many roads.

20. First experience running in the rice fields

For the 24km run from Arey Ksat City to Ptea Clara, I consider it my first experience running through villages and rice fields, even though there are not as many obstacles as in an official trail run.

This type of run requires more preparation than a regular run, but an experienced runner advised me, “Next time, don’t carry too much.” Without going into details, I did carry a little too much, especially water, because there are no water stations along the way. But if I studied the route a little, it wouldn’t be a problem, because along the way, there were villagers selling water and snacks.

21. Show off? thinking about the own interests?

I don't care much about what other people think, after running, I always post my results on Facebook with beautiful photos, and if I have a medal at the end, I hold it up to show it off. Yes, the runner is the one with a personal interest, donations are for charity, but we return the favour by running for friendship, solidarity, and especially health.

Running this year has made me lose weight from 74kg to 68kg and drinking parties have been reduced a lot. I don't know if it's right to brag, because I've also changed my appearance from being round to having a square face.
 

Morodok Techo National Stadium is a popular running location for recreational and charity runs.


22. Encourage my colleagues and children

I created a Telegram group for running enthusiasts in ThmeyThmey Digital Media. I recognize that we can't make others follow our practices completely, but my actions can also attract their interest.

The results are not bad. I found some colleagues who also like running, but some of their participation is limited due to financial reasons. In addition, it is difficult for us to meet each other because we live far apart.

However, some colleagues have started exercising regularly, such as running, walking, and cycling, and we often post about it in our Telegram group. At the same time, I also encourage my children to run with me, especially for short distances, and recently my son was very happy with his first finisher medal. They don't join me often, with most of the runs starting early in the morning.

23. Scars are inevitable.

Honestly, for a runner like me who hasn't trained with a proper trainer, dealing with injuries is inevitable. I get regular sprains, strains and bruises. After my first half marathon, I broke my right toenail, and after my first 24km run, I broke my left toenail. It was a painful but rewarding experience.

24. Continuing goals

I am very happy with what I achieved in 2024, having run a total distance of about 1,000km, and for the last few months I have been constantly overcoming the challenge of running 100km in a month (100K Challenge). Running 21km and then 24km was never something I had ever attempted, but experience and time have responded appropriately and shown that “I can do it”. Run more 21 km? Try a 42 km marathon? Participate in an ultra-trail in the future? I am not announcing such a commitment, but what will happen, will happen.

Cambodianess

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