Meet Natalie Dau, The Mama Who Ran Over 700km Across Malaysia In 7 Days, Breaking A World Record

She only began running in her 40s, but today, 54-year-old Australian-born, Singapore-based runner Natalie Dau holds the Guinness World Record title as the fastest woman to cross Malaysia on foot. Here’s her story:

Every mum is a Wonder Woman; we take care of our kids 24/7 and always try to put our best foot forward. Australian mum and adidas ambassador, Natalie Dau, redefines strength and resilience to show us that anything is possible when you set your mind to it. When Natalie first moved to Singapore 20 years ago, she had spent more than 25 years in corporate roles. Never in her wildest dreams did she imagine becoming an ultra-endurance athlete. In her 40s, running began as a way to regain her fitness after childbirth, but she has now become a professional athlete and built an entire career around this endurance sport.

In 2024, she earned a Guinness World Record when she ran 1,000 kilometres from Thailand to Singapore in 12 days and a Singapore Book of Records title for the ‘Fastest 1000-kilometre Thailand–Singapore Ultramarathon’. Her achievement didn’t stop there. Thanks to months of a strict training schedule, which began at 4am, Natalie broke her own record by running 739.88km across the Malaysian peninsula in 6 days, 16 hours and 37 minutes. She ran for 7 consecutive days, covering a whopping 105.70 kilometres a day (that’s 2.5 full marathons per day!) at an average pace of 9:57 per kilometre.

We chat with Natalie, as she opens up about how running has become a way to take care of herself and show up as a better mother for her daughter, her strict training schedule, the invisible load of parenting, the all-too-relatable mum guilt and the importance of leading by example as a parent.

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How does it feel to break your Guinness World Record with your recent 1,000-km run across the Malaysian peninsula?

To be honest, it was a relief. It was most certainly the hardest one out of the three, with the most challenges faced. So it was great to see the endpoint.

What setbacks and challenges did you face, and how did you overcome them?

We had flat tyres on the vans and bike, wrong turns, a lack of food availability due to Ramadan, and I only averaged one hour of sleep a night, plus I had a hip injury that didn’t help. The weather also played a big part in making it even harder, as it went from torrential storms to 35-degree heat all within a few hours. The team pulled together to work through solutions, and I just had to keep my head down and think about taking one step after the other.

Tell us about when and how you fell in love with running.

I fell in love with running after my daughter Liliana was born. It was ‘me time’, helping to get my body back into shape and really was a way just to make me feel better. And it wasn’t until even further after that that I fell in love with long-distance running. So really, in my 40s.

What does a typical training day look like with school schedules, meals and family life factored in? How do you juggle motherhood, marriage and fitness?

For me, I’m up about 4 a.m. every single day as I like to run early and get it done, then I’m normally back by about 6:45 a.m. to get Lilli breakfast and on the school bus. So it’s a real balancing act. Weekdays are crazy between training, work, school, sports, and life, so on weekends I am a bit more selfish and say no to things as it’s family time.

What motivates you to go for a run when you’re feeling fatigued and burnt out?

Motivation is really just part of my life now and a habit, so I don’t negotiate with myself. If I’m going to run, I run, and I just get on with it. If I am fatigued, I do listen to my body, and maybe I’ll make my run a little bit shorter that day, so I’m not burnt out.

Where is your favourite place to run, and what do you listen to while you run?

I’m a creature of habits, so my favourite running route is definitely along the Singapore River and Marina Bay. You’ll find me there pretty much every single day. When I’m training, I will listen to podcasts because I like to try and come back a little bit smarter from a run. But if I’m racing or doing Project 1000, then I listen to absolutely nothing.

What do you have to sacrifice to say ‘yes’ to endurance sport?

Running as an endurance sport really takes a lot of time; it’s all about time on foot. So what I give up is maybe some time with friends. It might be dinners on weekends because I’m waking up early the next morning. It really is a give and take, but I love what I do, so I don’t see it as a sacrifice. I see it as that I’m able to go and do this and am thankful for it, so it’s gratitude.

What does your daughter think about your passion for fitness and running?

In our house, I don’t think you have a choice not to love fitness. She has her sport, which I love watching her play. It’s my most favourite thing to do. She tells me she’s proud of me. I think children watch us and our actions rather than listen to what we tell them. So I just hope that I’m a role model, and I think that’s what I’ve been able to do for her.

What lessons have you gleaned from endurance training that translate into motherhood?

It’s all about the long haul, so it’s about being patient. It’s about thinking about things with one step at a time, not being overwhelmed by a bigger task, and it’s about just enjoying the little moments along the way. I think endurance sport is definitely a journey, as is motherhood.

How do you inspire your daughter towards an active lifestyle without pushing her too hard?

From a very young age, we encouraged her to explore any sport that she wanted until she found something that she was passionate about. So I think once children find something they really enjoy doing, that they are good at, then you don’t have to push them to do it. They want to do it.

How do you and your husband divide the invisible load at home when you’re training or racing?

Matt is fantastic. I think we managed the load really well together. He generally works later at night, so I’m home there, and I’m gone in the mornings with my training. So the balance works, and then as I’ve said, we all come together and value our time together on weekends as a family, which is the most important thing. Then, if I’m off racing or doing these challenges, both he and Lilli are either by my side or at home supporting.

If your daughter can take away just one lesson from watching you, what would you want it to be?

“Impossible” is just a word that people use when they are too scared to take the first step to try something.

Many mums feel guilty taking time for themselves, therefore compromising their health and fitness after having kids. What would you say to them?

There’s definitely mother’s guilt, no doubt about it (I’ve had it many times), but I think if you don’t look after yourself, then no one else is going to do that for you. So take that permission, take that control, and you will be a better mum for it if you are well and healthy. It is also leading by example and showing your children that taking that time for yourself to be healthy is one of the most important things you can do in life.

How can a busy parent start building physical fitness and mental strength in realistic ways?

You don’t have to go and run that marathon. You just have to take that first step, which is the hardest, and it might be a 15-minute walk to clear your head and grab a cup of coffee. It might be doing an exercise class with a group of friends. So then that becomes your social circle. Whatever it is, find something that you love doing, and then make that part of your day because as soon as it becomes a habit, the easier it becomes. Also, make it a non-negotiable. One small step adds up to changing your life in the long term.

Thank you for sharing your story and giving us a glimpse into your life, Natalie! We wish you all the best in your future endeavours as you continue to push your fitness to the next level. This interview was arranged as part of adidas’ spotlight on Natalie Dau who is their ambassador. Feeling inspired? Follow Natalie on Instagram to stay up to date on her life and her adventures.

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