ESSENTIAL Tips for SYDNEY MARATHON

[@SotaMaehara]

Follow @sotamaehara on Instagram for random tips here and there on my stories. Also KZbin has informed me 76.2% of you are not subscribed, so make sure to hit the subscribe button for more content 🤝 Forgot the most obvious but crucial tip. Most of your gains will come from easy mileage. The most amount of easy runs you can do without getting injured will help a lot. But one run a week needs to be a longer run if you want even more significant gains. 00:00 - Introduction - please like the video, it helps! 00:18 - Race Nutrition so you don't hit the wall 01:40 - Practice Hills to make the race feel flat 02:35 - What should your longest long run be? 03:25 - Mental training / have a plan for when things get hard 04:53 - Standing is good training 05:56 - The importance of recovery 06:23 - Do long run workouts reps faster than race pace 07:35 - Speed Training is good, but is very low on the priority list 08:17 - How to taper properly 09:03 - Don’t try anything new 09:14 - Taper week never feels good, don’t let that get to your head 09:55 - Carb loading is important 10:52 - Don’t wear black clothes 11:10 - Don’t go out too quick, I mean it. 12:06 - Pace yourself to the course markers 12:35 - Find a pack that’s running your pace 13:22 - Final bonus tip, good luck!

[@producermind9030]

Sydney Marathon is my first marathon. I'm scared sh*tless but I just want to finish. I'm not concerned about the time. Thanks for the tips.

[@SotaMaehara]

Great mindset, love it!

[@joshkwan]

As someone who spends most of their day sitting in an office I never appreciated that time on the feet is so important. Low hanging fruit, easy gains are my favourite and this is something Im going to put into practise everyday. Standing desk for the win!

[@SotaMaehara]

We love standing desks

[@rebeccakim9260]

Having a wobbly moment few days before my first marathon. Super helpful!!! Thank you Sota

[@MitchPhillips]

That tip about the open 3-4 from North Sydney to Harbour Bridge is gold! It’s tricky enough not to go out too hard in a race anyway, but descent from the get go requires extra vigilance.

[@LuisaBrimble]

Amazing tips Sota! I love that you don't beat around the bush and you just tell it exactly. Thank you for making all these incredible running content.

[@dji_king3010]

Awesome video mate. Cheers !

[@CD9688]

Just ran the City to surf mate after buying a ticket the night before and your tips helped me out massively! Especially the hill tips. Got 1hr 7min, first time racing. Looking forward to more in the future!

[@SotaMaehara]

Appreciate the feedback! Glad it helped

[@redecarney549]

Legend mate! Thanks for the tips, I’ll be doing Sydney Mara in 5 weeks so enjoyed the tips and wisdom. Great work

[@SotaMaehara]

Appreciate the feedback! All the best with the marathon

[@Chrysuss]

Awesome help mate, running my first mara on Sunday and hoping for sub-3 - know it's possible if the body's kind and injuries don't flare up! Had a small issue with shin splints in my last long run a week ago which knocked my confidence - preying that the strength conditioning, rolling and other preparation pays off on the day

[@andrewdavid9649]

Thanks Sota! I will be running my very first Marathon at Sydney Marathon in 4-5 weeks and I have watched through this video with great interest. In particular the idea of taking the start at an especially doable pace and then finding a pace that is also doable for the rest of the race. Thanks for the tips and perhaps see you again out at Lawson ParkRun :).

[@christianrusli7443]

Thanks Sota, appreciate this so much. I will run my 1st ever marathon run on Sydney Marathon and this video is helpful. 👍

[@SotaMaehara]

So good to hear! Thanks for the feedback, it's always appreciated :)

[@paulhickling7781]

Super super helpful video - very excited to be running Sydney marathon as my first marathon and these tips are invaluable! Thank you!

[@SotaMaehara]

Glad it helped! All the best

[@jacksonhughes5078]

Hey mate, thanks for all the tips you put out there for everyone to see. I watched your city 2 surf video and using the tips was able to crack 56min in my first race. I look forward to running Sydney marathon and to use these tips as well.

[@SotaMaehara]

Really appreciate comments like this, makes me want to make more vids! So stoked to hear you did well, 56 is rapid. All the best at Sydney Mara!

[@richmaait]

Standing! Brilliant! How have I never thought of that or heard it haha

[@SotaMaehara]

Check my Instagram stories @sotamaehara when you get a chance, there’s some funny stuff on there

[@hansrajmishra3762]

Hi Sota, will you be doing a race fuelling video for the full marathon. Electrolyte replacement, over/under hydration, carb per hour and so on? So many options out there it's rather confusing as to exactly what to carry

[@hansrajmishra3762]

Your tips are quite awesome. Is there a way I can contact you for some specific advice. I'm doing my first full in Sydney in 4.5 weeks and have had a volatile few months with injury and such.

[@SotaMaehara]

100% you can add me on Facebook messenger (my full name) or Instagram (in description of video)

[@xsaba187]

Great tips 😊

[@SotaMaehara]

Thanks!

[@camerongrice]

Some good tips and info.

[@camerongrice]

ordered a restock of Maurten 320 drink mix

[@SotaMaehara]

Hahaha yes

[@austinluu611]

Thanks so much for these tips! Will defs be implementing some of these gems in the lead up to syd! First one! When you say bleeding for 2-3 seconds, do you mean slowing down for 2-3 seconds or dropping your min/km pace by 2-3 seconds for a km?

[@SotaMaehara]

I basically meant - if you plan in advance that you will only allow yourself to slow down by 2-3 seconds per kilometer for the rest of the race, it is not as bad as blowing by 10-15 seconds per kilometer for the rest of the race. So even when the run gets hard, you have pre-determined that you will mentally stay strong and not let yourself slow down by any more than what you planned Obviously easier said than done, but it's so much better to at least have a self-planning session and think about that sort of stuff, than have no plan at all I didn't explain that perfectly on the video, so thanks for asking the question in case other people want clarification!

[@austinluu611]

@@SotaMaeharahi sota! sorry for late reply! I just wanted to drop in and let you know your tips on this video helped me so much today! I cut my pb by 34 min and am so stoked but owe quite a bit of it to your videos which are so insightful! Anyway appreciate you! You are very generous and humble for how good you are at running and hope you come back stronger than ever!

[@SotaMaehara]

@@austinluu611 really appreciate you coming back to comment this! That's a huge PB margin, congrats! Keen to be running again soon!

[@jimoconnor8597]

Can't wait to run in Sydney for the Marathon Majors AG World championships! Appreciate the tips! PS they course did change for 2024 vs years past. So agree the marathon is easy vs a 5k or 10k. Get in a groove and enjoy, not balls to the walls pain. LOL

[@paulwilliams2814]

An hour running up Awaba st! Yeah, nah... Brilliant vid and tips, thank you Sota, but that's a hard no on repeats on Awaba.

[@SotaMaehara]

Hahaha, fair enough!

[@Etherkai]

On track to hit six 100km weeks this training cycle and I'm hoping that's gonna make a significant difference! 🤞

[@SotaMaehara]

So good man, time to break 3 easily

[@robertborg1905]

Would you have any tips for an absolute noob that wants to work himself up to run this at a decent time for someone his level

[@arieldai9087]

Use the city 2 surf as the hill training lol

[@blastedpotato]

Hey Sota, I’m running my first marathon in November. My goal is sub 2:38 👊🏼

[@SotaMaehara]

Very speedy, all the best!