I’ve hit the hard part of training for the Sydney Marathon - my body needed this expert advice
I’m training for the TCS Sydney Marathon, and with only a few weeks to go, I’m in desperate need of some top tips and tricks to stay motivated and on track for those higher-mileage training runs.
As I write this, I’ve just finished a gruelling 28km run. During a trip back to the UK on a weekend away with friends, I rallied four willing souls to join me, tackling a two-day hangover and some uncharacteristically warm British weather.
I’m training for the TCS Sydney Marathon, with only a few weeks left. Siena Hocking
What started as a jovial, chatty run quickly descended into a sweaty sense of humour failure. I felt so dehydrated I thought I might turn inside out. When I finally lugged my legs to the 28km mark, I downed two bottles of water, a Pepsi Max, a San Pellegrino, an apple juice and a chocolate milk in disgustingly fast fashion.
It was at this moment I began to fear how I could possibly get my body, mind, and soul to finish the full 42.2km.
So, I recruited two-time Olympian and Asics athlete Izzi Batt-Doyle, two-time Olympian and Co-Founder of Marathon State of Mind Eloise Wellings, and psychologist Meg McClurg to offer some practical tips to ease my anxiety.
Plus, I figured I’d share what’s helped me get through so far for any aspiring runners and marathoners.
1. Gather a crew
I used to hate running with other people; now the very concept of a solo run bores me to my core. I’m fortunate to be surrounded by speedy, seasoned runners, just-for-fun runners, and friends simply looking to boost their fitness levels.
No matter the session, a companion or two brightens the experience. They keep you accountable, can help pace you, or suggest a post-run brunch; dangling a chilli scramble-esque carrot is a sure way to get through a long session.
If you can’t find strength in numbers, distraction goes a long way. It might seem obvious, but a curated playlist for every mood and distance is helpful. I’ve grown to enjoy a light, poppy playlist at the start of a run to energise me, a podcast for when I’m knee-deep in the middle and need entertainment, and something more upbeat and clubby for when I need a beat to carry me to the end.
The Asics Superblast 3 have been my trusty sneaker favourites. Siena Hocking
2. Find the right gear
If you’re going to be racking up the miles, you do need to invest in some good gear. My long run Holy Trinity has been the Asics Superblast 3s for a comfy, cushioned ride, the Oakley Neoforma sunglasses to keep the sun’s glare or my hair out of my face, the Garmin Venu X1 for essential (and long-lasting!) Strava use, and the LSKD running vest for light, handy storage for essentials like an iPhone, gels, water, and more.
3. Recovery isn’t optional
I’m typically pretty no-frills when it comes to recovery, but since running a marathon was going to be a huge challenge, I wanted to pull out as many stops as I could.
Olympian Izzi Batt-Doyle swears by ice baths to help with marathon training recovery. iStock
Batt-Doyle says a protein smoothie, rehydration and a proper meal after a run is her ultimate recovery go-to, and when it comes to long runs, she swears by naps, saunas, ice baths, and mobility to ensure she’s keeping fresh.
Hot-cold contrast therapy has been praised for its recovery benefits: reduced muscle soreness, improved mood, better circulation, and so as the long runs creep up, I’ve taken a leaf out of her book and melted into evening sessions at XtraClubs in Manly. My friends were raving about the new recovery hub, so I figured I’d check it out. Thus far, it’s done wonders – Post-Sunday long run, I can feel my legs are genuinely refreshed and energised for the week ahead.
And for moments when I need a bit of TLC, my trusty Therabody Mini Plus offers a warm, soothing, yet through pummel to the quads.
I’ve come to learn that during marathon training, sleep is your best friend. “You don’t get fitter during the run, you get fitter recovering from it,” says Wellings. “So sleep is the big rock. Not perfect sleep, consistent sleep. And consistent wake-up time is probably the single most useful thing you can do.”
4. Fuel, fuel, fuel!
Tackling the correct nutrition when marathon training can feel like a minefield, particularly knowing how to fuel and stay energised for training runs that can last up to three hours. Batt-Doyle opts to use Precision Hydration gels and has a gel or carb mix every 20–30 minutes on runs that last over 90 minutes.
Wellings warns there is a misconception elite runners eat ‘clean’ all the time, but she stresses the importance of getting enough carbohydrates in to push through and recover from a run.
“Sometimes my pre-run nutrition looks more like a kid’s birthday party than an elite athlete’s diet. But that’s the point: I’m eating to fuel the work,” she says, recommending simple, easy-to-digest food like Rice Bubbles, Coco Pops, fairy bread and Nutella sandwiches.
Her top tip is to keep ahead of the fuelling mid-run: “I’ve learned to start fuelling early, before I need it, and the same with hydration.” Essentially, keep the carbs (gels, lollies, etc) and hydration (water, electrolytes, salts) little and often, instead of waiting to feel tired or thirsty because then it’s often too late.
5. Remember, running is mental
When I’ve been lacing up my runners at 5am or trying to squeeze in some hill sprints after work, I’ve had to reframe my mindset to remember my ‘why’.
Wellings suggests getting ahead of the negative self talk when things get hard: “Being intentional about what I’m going to say to myself in those moments is important because it’s almost impossible to come up with something positive and helpful in the actual moment.”
When staring down the barrel of a long run or particularly difficult session, McClurg says avoiding self-doubt looks different for everyone. She offers a few strategies: some might prefer motivational or instructional self-talk like an internal cheerleader or coach. For others, it might be easier to shift attention to something environmental, like the sound of shoes on the pavement, the sight of a runner ahead, or the breeze against their skin.
“On any long run, when I get to the halfway point, I think to myself, ‘Woohoo, just the homestretch to go,’” she says.
If you need a mid-run stretch out, there’s no need to rush your session. Siena Hocking
“It’s a bit delusional; the second half of the run is always the hardest. But it’s a phrase I have practised for years and some of my fastest kms are often just after halfway – it really lifts my mood, energises me and keeps me positively framing the rest of the run.”
Self-talk is something you train alongside running; the two work to benefit each other.
McClurg recommends getting curious about what’s going on in your mind. Without allowing our constant stream of consciousness to run wild, we’ll never quite understand what’s going on upstairs. Leaning into the inside voice helps us implement tools and strategies when we want to give up.
6. Accept help
There are emerging digital resources to help with this. A big part of the Marathon State of Mind coaching platform is “learning to talk to yourself the way you would talk to your best friend,” Wellings says.
As part of a world-first partnership with the TCS Sydney Marathon, the platform provides more than 40,000 participants with free access to AI-powered coaching, helping to build confidence and resilience in those trying few weeks of preparation.
I suppose facing mental and physical hurdles is all part of the process. Some sessions will feel fresh, energetic, like you have the wind in your sails. Other days, you will feel so demotivated that you consider giving up altogether.
To get through such an immense block of training, you have fuel, train, and recover to the best of your ability, but to trust in yourself, remember your reasons why, experiment with distraction techniques - friends, music, routes - and be proud of yourself for embarking on such a journey.
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Shop the marathon essentials:
Asics Superblast 3
Asics Superblast 3 Asics
Garmin Venu X1
Garmin Venu X1 Garmin
Oakley Neoforma
Oakley Neoforma Oakley
LSKD Pace Running Vest
LSKD Pace Running Vest LSKD
Precision Hydration gels
Precision Hydration gels Precision Hydration
The writer was invited to the TCS Sydney Marathon for the purpose of this article.
