Most people can’t say they’ve run a marathon in their life, but how about 15? Manal Rostom is trailblazing for Arab women everywhere. In 2022 she became the first Egyptian woman to climb Mount Everest, but she didn’t peak there.

Manal was also the first Egyptian woman to complete the 6 World Marathon Majors in 2023 – that’s London, Tokyo, Boston, Berlin, Chicago and New York City. Her first marathon was in Dubai in 2014 which she dedicated to raising money for Syria. She was the first Egyptian woman to summit Mount Kosciusko in Australia in the same year, Mont Blanc in 2018 and run The Great Wall of China Marathon in 2016. 👏👏👏

Her accolades don’t stop there. The 45-year-old Dubai resident holds the title as Nike’s first hijabi athlete & ambassador, she’s an entrepreneur, former pharmacist and she was named as one of Africa’s top 50 most powerful women by Forbes in 2020.

Many people would hang up their running shoes there, but Manal has big dreams to become the first Egyptian woman to complete the 7 summits which are the 7 highest mountains on every continent.

If you were looking for a sign to get outdoors then here it is. Running season is upon us and now is the time to get yourself out and about in the glorious sunshine before the humidity gets the best of us. Cosmo ME gets an exclusive insight into the active life of Manal Rostom which includes her top tips for runners and we even get introduced to her boyfriend (her Apple watch).

Cosmo ME: Can you tell us how you got into fitness? Have you always been into exercise and healthy living?

Manal Rostom: I grew up in love with sports, what they called a tomboy back in the day – a little girl constantly running around the little boys. Then I made the Track & Field team for my school team in high school and from there I pretty much never stopped running. When my body started to change drastically as I hit puberty, I kept running to maintain my weight and maintain my body shape.

I was obsessed with health and fitness from the age of 18. I would randomly design food diets for my friends and family to help them with their fitness journey. Twenty-something years later, I successfully managed to transform this hobby and passion into a career.

Cosmo ME: You are a woman of many talents, you climb, you run, you cycle, you SUP… Do you have a favourite exercise? Why is it important to you to mix things up?

Manal Rostom: I love nature and spending time outdoors. I discovered my love for mountain climbing in 2007 and have been climbing mountains since 2012. Mountain climbing combines meditation and your love for nature with physical activity which for me is the perfect recipe.

I also love the water and got certified as a scuba diver in 2009 but a few years ago developed some claustrophobia from the underwater world so shifted my passion for the ocean to over the surface water activities like SUP and wake surfing. I would say running and mountain climbing are my passion but being in and near water will always be my favourite hobby. I joke and say I must have been a mermaid in another life!

Cosmo ME: Ahead of the running season, what fitness tips would you give first time runners taking on a 5km, 10km or even a half marathon?

Manal Rostom: Social media is ruining the scene for runners at the moment in my opinion so it’s important to set some records straight. The first rule is never to compare your chapter 1 to someone else’s chapter 12 for example. People are posting right left and centre and it’s very distracting. You need to remember two things – “if you run , you are a runner. If you have a body, you are an athlete.”

Set SMART goals and grab a friend to help you stay committed. Nobody goes from zero to hero with running. You have to build up and stay sensible. Listen to your body and celebrate every day you get to run because it’s truly a blessing. You will never realise until you get injured and not able to run. Stay motivated by signing up to your city run and start working on that training plan.

Cosmo ME: Nutrition and hydration are key in any running training programme. Could you share some insights on your diet and hydration strategy?

Manal Rostom: I try to eat very clean balancing all macros. I eat more protein, veggies and fruit as a minor source of carbs for easy training days. I snack on sugar free, high protein bars that give me energy and curb by appetite.

I monitor my hydration by the colour of my pee and whether I have a dry mouth or not. I invested in a Stanley bottle a few years ago and make sure I fill it up twice a day to make sure I stay hydrated especially on days that I’m training hard.

Cosmo ME: What tools do you use to track your workouts? And what specific data markers do you check?

Manal Rostom: I’m currently using my Apple Ultra 2 which has truly revolutionised my training and running routine. I always say that my Apple Watch Ultra 2 is like my boyfriend! Whether I’m crushing a tempo run, tackling hill repeats, or logging miles for a long run, the Apple Watch Ultra 2 keeps me on track and motivated along the way; you never have to train or run alone! For example: friends can now track you as you go out to run or train just so that you are truly looked after. Plus, with its sleek design and advanced features, it’s the perfect blend of style and substance for any runner.

I use the Nike running app that now beautifully syncs to Strava and helps you stay connected with your friends from the online running community.

When I’m using the Workout app, I monitor what training zones I’m training at. I try to hit a couple of minutes for zone 3, 4 and 5 and have the bulk of my fitness stay at zone 2 while training for endurance purposes. When I’m doing a HIIT workout, I try to hit zone 4 and 5 more often to make sure I’m getting the most of my HIIT workout.

Cosmo ME: What are your favourite three functions of the Apple Watch that you can’t live without?

Manal Rostom: There are definitely more than 3 favourite functions but at the top of my head they would be:

  • The built-in GPS that tracks your runs anywhere in the world;
  • The heart rate monitoring via 5 different zones;
  • The accurate workout tracking for pretty much any workout you can think of (running, strength training, HIIT, yoga, indoor cycling, Pilates, etc) – whatever you’re training for, it will be there.
  • I also love the training load feature. This feature tracks my workouts and analyses my daily training intensity, providing valuable insights into how hard I’m pushing myself. It helps me find that sweet spot between pushing my limits and avoiding going overboard.

Cosmo ME: How important is mental preparation for a race, and what are your strategies for staying focused and motivated?

Manal Rostom: Mental training is essential for successful execution of any race. I like to visualise race day and plan everything from the outfit of race day, to the nutrition & hydration for the week leading up to the race (carb loading, etc). I remind myself that I have put in the work and whatever happens on race day, I did my best.

I am learning not to be too harsh on myself and truly embrace my running journey as a blessing rather than any competition with anyone. I also plan a running playlist on Apple Music; don’t forget to check out my running playlists! If you enjoy running with music, it’s essential you plan your playlist based on what pace you will be running at and for the entire duration of the race.

Cosmo ME: If you could share one message with young readers, what would it be?

Manal Rostom: It’s so distracting right now on social media – please, please just remember to focus on your lane and never compare your journey with anyone else’s. It’s so easy to feel bad if you start comparing your accomplishments or goals or even running pace on social!

People are now including things like their running pace for every distance which I believe is too much and can derail anyone from kickstarting their running journeys. Set goals, have big dreams, the world is your oyster, go out there and achieve everything you wish to achieve!

Here are some fun things you can do in January!