From attire to nutrition as well as the pacing strategies, we share some useful nuggets of information and tips for runners looking to tackle the TCS Sydney Marathon
Training for and running the Sydney Marathon can be a rewarding experience, but it also presents unique challenges. Here are some tips to help you prepare for and perform well in the upcoming TCS Sydney Marathon presented by ASICS:
Training
We are just under a month to the 2024 TCS Sydney Marathon, so we do hope that everyone has already been training well in advance. It is important to stick to a well-designed marathon training plan that includes a mix of long runs, tempo runs, interval training, and recovery days.
Your training plans should be adapted and adjusted based on your fitness levels and experience. We recommend following a good coaching programme if you are a beginner such as those you can find at Elevate Performance Coaching, Coached Fitness or ActiveSG Athletics Club. For more advanced runners, you may with to consider RunSohFast Academy.
1. Incorporate Hill Training
The Sydney Marathon course is known for its hilly terrain throughout the course, especially in the early part of the race. As such it is important to include hill workouts in your training to build strength and improve endurance.
Long Runs: Ensure you have weekly medium and long runs in your training regimen in order to build endurance. If you are training by weekly mileage and distance, aim to run at least a 32 km run in your peak week about 3-4 weeks out before race day. If you are training by duration, it's good to get your body accustomed to running for a 3-hour duration in preparations for race day.
2. Strength Training
Incorporate strength training, especially for your core and legs, to enhance stability and reduce the risk of injury.
3. Nutrition and Hydration
Experiment with different nutrition and hydration strategies during your long runs to find what works best for you. Practice consuming gels, sports drinks, or other foods you plan to use on race day. Isotonic drinks such as 100PLUS are good options for you to consider, as they also come in handy travel pack sachets which makes it easier for you to bring overseas to top up those electrolytes that are lost in training.
Many runners find that consuming salt tablets or chewables also help them top up the loss of salt, which is a key contributor to having cramps when running a marathon. As every body is unique, it is important for you to find out what works best for you during training ahead of race day.
Pre-Race Preparation
4. Course Familiarisation
It is important to study the marathon course map and elevation profile in order to familiarise yourself with key points along the course such as water and hydration stations, aid stations, and the locations of potential hills and elevation.
5. Prep Your Race Kit
Apart from the "mandatory" runners flat lay, do check that you have all the critical necessities in order for you to race, including your race bib, bib number, timing chip, wrist bands (some marathons require this) and any special gear or clothing.
Also, if you are traveling from overseas, remember to carry on board your race shoes and race kit instead of checking them in. This will help to avoid any potential stresses or anxiety that may be cause by luggage delays or lost luggages.
To find out what are some of the best race shoes you can consider for Sydney Marathon, read our race shoes feature here.
6. Travel and Accommodation
If you’re traveling to Sydney for the first time, make sure you plan your trip and accommodation well in advance. Arrive in the city a few days early to acclimate and reduce any travel-related stress and doing a shakeout run with friends or your run community would also be highly advisable - this will get you acclimatised to the weather and help you be better informed of what you can expect on race day.
7. Develop a Pace / Race Strategy
Decide on your overall race and pacing strategy based on your training and race goals. Set realistic goals that push you but that are not unachievable and avoid starting out too fast which most runners do, especially on the downhill sections, to conserve energy for the latter part of the race.
8. Carb Loading
Remember begin your carb loading 3-6 days ahead of race day! Many runners make the mistake of only carb loading one day out from the Marathon. Any less won't be as effective and longer won't help more. Increase your carb intake each day, maxing out at 70% to 90% carbs in the two or three days before the race. Aim for about five grams of carbs per pound of body weight.
Race Day Tips
9. Start Early
Arrive early to avoid any last-minute rush. Use the extra time to warm up, use the restroom, and get into your start pen. Use convenient public transport which Sydney has such as the train, bus, light rail or ferry to get to your start point early.
The good news? Marathon runners get to take public transfer for free on Sydney Marathon race day, all you need is your race bib or marathon medal with you.
10. Dress Appropriately for the Weather
Check the weather forecast and dress in layers if necessary. Sydney's weather can be variable, so be prepared for both warmth and cooler weather with the possibility of rain. Sydney's weather can vary, so be prepared for potentially warm conditions. Wear sunscreen and a hat if it’s sunny, and consider a lightweight rain jacket if there’s a chance of rain.
11. Hydrate and Fuel Up
c. Top up on electrolytes and drink enough water and eat a light snack before the race starts. If you are able to wake up earlier, you can have a meal about 3-4 hourse before the marathon. During the race, stay hydrated and use the aid stations for water and electrolyte drinks.
12. Start Slow, Pace Yourself
Begin at a comfortable pace, especially in the early miles. Conserve energy for the latter part of the race, as the initial excitement can lead to starting too quickly.
During the Race
13. Monitor Your Pace
Use a good GPS watch or running app such as the Garmin Forerunner 965 or Forerunner 265 to monitor your pace and adjust as needed. Maintain a steady pace that aligns with your training and goals. For those looking to hit a specific time target, consider using Pace Pro widget to guide you along as you race.
Read up more about the Garmin Forerunner series in our review article here.
14. Stay Positive
Maintain a positive mindset, especially when faced with challenging sections. Focus on one kilometre at a time and use mental strategies to keep yourself motivated.
15. Stay Flexible
Be prepared to adapt your plan based on race day conditions and how you’re feeling. Listen to your body and make adjustments as needed.
Post-Race Recovery
16. Cool Down and Stretch
After crossing the finish line, take time to soak in the excitement of completing your marathon and take lots of pictures with friends. But don't forget to cool down with a gentle walk and incorporate stretching too to help with your recovery.
For 2024, The Muscle Lab from Singapore will be present at the recovery village for Singapore / Malaysian runners who wish to have a sports massage too - slots are limited so you do want to get there early after your race if you can!
17. Rehydrate and Refuel
Replenish fluids and nutrients lost during the race. Eat a balanced meal with carbohydrates, protein, and healthy fats to aid recovery.
18. Rest and Recover
Allow your body adequate time to recover. Consider taking a few days off from running and focus on gentle activities like walking or swimming.
Following these tips will help you prepare effectively for the TCS Sydney Marathon presented by ASICS, and we hope it will improve your chances of having a successful race. Good luck with your training and the Sydney Marathon!
Comentários