The Run Down - Issue #2

RUN DOWN THE

GEL, SPORTS DRINK OR WATER? YOUR BEST RACE DAY OPTIONS

THE SIX BEST RUNNING APPS EVERY RUNNER SHOULD TRY

3 EXERCISES FOR NEWBIE RUNNERS

RUNNING CLUBS ARE BOOMING!

Here’s why you should join one.

Don’t miss out on early bird discounts!

Run one of the world’s most scenic marathon courses, taking in many of Sydney’s spectacular and historic landmarks including the Sydney Harbour Bridge, Centennial Park and the Sydney Opera House.

Be a part of history on September 15.

Wayne Larden CEO & Race Director, Sydney Marathon

Tim Wiche Marketing Director

James Constantine Digital Marketing Manager

Lucy E. Cousins Editor Remedycontent.com.au

Fraser Smith Creative Director Mediaboost.com.au

Contributors

Nick Youngquest, Nate Thornbury, Luke Hines, Tara Meakins, Pat McNamara, Katie Dall

Cover: The Byron Bay Run Club shot by Damian Daley ( @damiandaleyimages), February 2024.

Images: Supplied, Sydney Marathon

Foralladvertising,sponsorshipand brand opportunities, please contact: info@sydneymarathon.com

@sydney_marathon

CONTENTS MARCH 2024

06

THE IMPORTANCE OF MINDSET

Olympian Eloise Wellings shares why she believes self-talk is key to stepping up your running performance.

03 THE WARM UP

The latest news, tips and gear to help you stay motivated and run your next PB.

06 THE RISE (AND RISE) OF RUN CLUBS

Thinking about joining a running club? You’re not alone.

10

14

16

HYDRATE YO’ SELF

Get, sport drink or water? We ask an expert which is better for race day.

FIRST LOOK: OUR NEW COURSE!

Get the lowdown on the exciting new (and improved) route for the Sydney Marathon.

FIVE OF THE BEST… RUNNING APPS

Need a little help on your next run? One of these might be able to help.

Early mornings with founder Nate Thornbury and the Byron Bay Run Club

THE WARM UP

ALL THE LATEST GEAR, NEWS & TIPS FROM THE RUNNING WORLD

MOUNTAIN TRACKS

Looking for a getaway with an edge? Join Activ Retreats on their next running adventure to Switzerland, where you’ll spend four days running through the lush Grindelwald valley with spectacular views of the Eiger and its infamous North Face. Gear up for 55km of challenging runs, climbing to an elevation of 2,680m, followed by sundowners in your alpine hotel.

22-25 May, activretreats.com

LISTEN UP!

Ditch the music on your next run and listen to The Stronger Stride podcast to learn how to improve your running. Hosted by physiotherapist Lydia Mckay and exercise physiologist Sophie Lane, this easy listening poddy features elite athletes, health professionals and weekend warriors all aiming to answer your burning questions. Hit follow and tune in!

Tune in – strongerstride.com.au

LOUDER THAN ACTIONS

Start your next run proud and loud with this relaxed T.

$46, thespark.company

DID YOU KNOW... A WHOPPING 17,000 RUNNERS REGISTERED FOR THE SYDNEY MARATHON IN 2023 – A 240% INCREASE FROM 2022. WILL YOU JOIN US THIS YEAR?

THE PERFECT CARRY ALL

Don’t leave anything behind on your next run with this lightweight waist pouch.

$45, asics.com

SPOTLIGHT ON: CLUB KT WALK RUN CLUB

THIS MONTH, WE CAUGHT UP WITH BRISBANEBASED RUNNER KATIE DALL (WHO HAS RUN 16 ULTRA MARATHONS!) TO FIND OUT WHAT MOTIVATED HER TO START HER HUGELY POPULAR RUN CLUB.

How did you start your run club and why?

“During the pandemic, I launched Club KT Walk Run Club with a vision of fostering connections in a welcoming and inclusive environment. The goal was to eliminate all barriers to entry and provide a space where people could come together without intimidation. We recognise that everyone begins their journey at different points, and each person’s path is unique. A few members even bring their dogs along to walk them at first, and now turn up solo so they can run, ducking home afterwards to bring their fur friends down to post run coffee!”

Why do you think your run club has attracted so many runners?

“The challenging COVID lockdowns had a significant impact on our community, particularly in Newstead, where many live solo in apartments. Witnessing the toll on mental health, and tragically losing two community members to suicide, further fuelled my commitment to establishing a haven where diversity is celebrated, and individuals can be authentically themselves. The group initially comprised 12 members, and over the course of two years, it has grown to attract around 60 participants each week. The consistent turnout of like minded, community driven individuals never ceases to amaze me!”

Are you excited to partner with the Sydney Marathon Run Club in 2024?

“Yes! Serving as a Sydney Marathon Run Club host adds another layer of excitement to supporting our community in the lead-up to the race, with many stepping up to the marathon for the first time!”

Want to join Katie for a run? Visit ClubKT.com.au for more info!

If you or someone you know are struggling, you can call Lifeline on 131114 for free, 24 hours a day.

3 EXERCISES FOR NEWBIE RUNNERS

According to ASICS physio (and sub 3-hour marathoner) Pat McNamara, knee injuries are “the most common niggle” that affect newer runners.

“It’s a combination of increasing running volume and running with suboptimal mechanics,” he explains. “Running is a skill, and you also need to be strong to run.”

So, we asked Pat for his top three exercises to help newbie runners avoid any of those niggles.

1. CALF RAISES

“Your calves do the most work of any muscle when you run. Get them strong!”

2. SQUATS

“A simple exercise that hits a lot of the major muscle groups involved in running.”

3. DEADLIFTS

(or glute bridges if you don’t have weights). “A loaded hiphinge movement will protect your hamstrings, and will be the number one thing to help you run faster.”

THE RISE (& RISE) OF RUN CLUBS ( )

RUNNING CLUBS HAVE SEEN A SURGE IN POPULARITY ACROSS AUSTRALIA LATELY. IF YOU’VE BEEN THINKING OF JOINING ONE, CONSIDER THIS YOUR INVITATION!

When Nate Thornbury started the Byron Bay Run Club in May 2023, he thought there might be a little bit of interest, but less than a year on and he now sees over 70 people regularly show up to pound the pavement in his favourite part of Australia.

“From day one there has been a supportive foundation that has snowballed the more the group has grown,” he explains. The attraction? Well, Nate says it’s their focus on welcoming new members and making sure everyone feels like they are a “part of the family”. While we know that’s true, running to the backdrop of one of the most

beautiful places in the country doesn’t hurt.

“The views, beaches and sunshine make this an incredible place to get active,” he says, “and there’s something special about the lighthouse track. It’s an absolute beast, running along the coastline you are tasked with some big stair climbs but the views the entire way are undefeated.”

The boom in running clubs

While running clubs have been the mainstay for “serious runners” across Australia for years, community running clubs have seen a surge in popularity

over the past few years. In fact, around 3 million Australians now participate in running on a regular basis – something that’s not lost on Nate.

“Run clubs are the best opportunity for like-minded people to come together, where community and connection are a focus,” he explains. “There are no headphones like in a gym. It’s a space where a diverse collection of people who want to lead a healthy, active lifestyle can come together and connect.”

Nate adds that a big pull for members is the social side to the meet ups, which is great for newbies, singles and anyone looking for a chat.

A way to meet friends

FEELING CONNECTED IS SOMETHING A LOT OF AUSTRALIANS ARE SEARCHING FOR

Nate’s not the only runner who is passionate about building a community. When Tara Meakins first turned up to a small running community in Sydney’s Coogee Beach two years ago, just three people were there. However, Tara, who works in the media, saw potential. A week later, she’d set up an Instagram page, designed a logo and officially launched the Coogee Run Club alongside co-founder Hannah Gandevia.

Just 20 months later, Coogee Run Club has over 1000 members and 8.5k Instagram followers. They now offer four runs a week, and regularly train together for upcoming running events.

For Tara, the appeal was obvious. “You know, I was a single young woman in Sydney, looking to make local friends who were interested in doing the things that I do, and I also wanted to make the most of that stunning coastline,” she says. “Now I have the most incredible community of friends, who are the most wonderful humans you’ll ever meet.”

Finding your tribe

Feeling connected is something a lot of Australians seems to be searching for, says Tara. So, it’s no surprise to her that group exercise is becoming popular.

(cont.)

The Byron Bay Run Club (@byronrunclub) has rapidly grown to 70 runners.

A RECENT STUDY FOUND THAT EXERCISING IN A SOCIAL SETTING IS DIRECTLY LINKED TO INCREASED WELLBEING

“I think people are looking for a tribe, they want to belong and be part of something bigger than them,” she says, “and running at the moment just seems to be a tribe in itself. If you’re a runner and you come across someone else who’s a runner, you can connect on a whole different level.”

Recent research from Manchester University agrees with this, finding that exercising in a social setting is directly linked to increased wellbeing and that elusive feeling of belonging. Another attraction for joining a run club is the accountability your peers can offer, helping runners achieve new goals, says Sydney Marathon Race Director Wayne Larden. “That’s one of the reasons we launched the Sydney Marathon Run Club in June last year,” explains Wayne. “We ended up hosting over 1,300 unique runners at our free run club meet ups – which far exceeded our expectations.”

And while run clubs have been a staple at the Sydney Marathon throughout the years, last year alone saw 1433 running club teams entered across all event distances.

“Run clubs provided a huge amount of support for our 48% first-timer marathoners,” he explains, “giving them the courage and confidence that they could finish the event, as well as fostering a strong sense of community.”

Taking the first step

However, if you’ve been thinking of joining a run club, but you’re still a little anxious or you’re not sure if it’s for you, Nate says the first step is finding the right club for you, and just turning up. “Look for a run club on socials that you like the look of and just do it, the first step is getting yourself there,” he says. “Once you’re actually there, the rest will take care of itself. Don’t overthink it. Lace up and show up.” SM

Post-run socialising with the Coogee Run Club coogeerunclub.com

HOW TO PICK A RUN CLUB

LOOK FOR A CLUB THAT SUITS YOUR STYLE

Are you looking for a social club or a more serious training club?

FIND OUT THE DEMOGRAPHIC

Are you looking for female only? Younger runners? Older runners?

CHECK THEIR SCHEDULE

Are there a few options that work for your lifestyle?

CONSIDER COACHING OPTIONS

Some clubs offer mentoring/ coaching to help improve your running.

DON’T GET DISCOURAGED

1 2 3 5

4

If you didn’t gel (runner humour) with one run club, don’t give up. Simply try others until you find your tribe

hydrated, your body is like a well-oiled engine, purring along the running track with gusto. But without proper fluid replacement, you could find you hit a wall.”

Luke says to think of water as your “personal performance enhancer”. It’s the unsung hero that fuels those muscles and keeps your temperature in the famed “Goldilocks zone” – not too hot, not too cold.

Watering our bodies

If we don’t hydrate properly, our bodies and minds can experience some noteworthy effects, says Luke, as water is pivotal for our overall health. We start to miss out on the essential fluid replacement, which can lead to reduced cognitive function. “Think of your body as a sunparched plant; our brains need that moisture to thrive,” he explains. “Physically, our performance can take a hit,

A RUNNER’S GUIDE

understanding your body’s needs can be a puzzle.

“Amidst the adrenaline rush and the focus on the finish line, listening to your body’s hydration cues can be as tough as nailing that final kick,” he says. “Plus, every runner is different; not to mention the risk of getting a cramp from guzzling too much from a drink station...”

Mistakes we all make

When it comes to runners, Luke says that we often overlook the importance of fluid replacement, which can significantly influence our performance on race day.

“Two common hydration mistakes runners often make are not drinking enough water before a run and not replenishing fluids during longer workouts or races,” he says. “This can lead to dehydration, effecting energy levels and even your health.”

On the flip side, he adds,

Water: “A classic hydration hero; it’s pure and readily available but can taste underwhelming.”

Sports drink: “Sports drinks quickly replenish electrolytes lost in sweat, though they often come with added sugars.”

Hydration Gels: “An energy gel, can pack a powerful punch of quick-release energy that’s easily absorbed. And you don’t have to lug around those clunky water bottles.”

Fruit Water: Fruit-infused water is easy to make, nutritious refreshing, and improves the way in which your body is hydrated

Peppermint tea: “Enjoyed hot or cold, this cooling brew not only helps us to keep you hydrated but it’s an ideal pickme-up for mental alertness and digestive well-being.”SM

GUIDE

LUKE’S GOLDEN RULES OF HYDRATION

Hydrate before you stride

Kick-start with a glass of water 20-30 minutes before you dash out the door. It’s like prepping your engine before a joyride.

Sip, don’t chug

During your run, listen to your body’s thirst cues and take small, frequent sips. It’s not a drinking contest; it’s about fueling your stride with every drop.

Electrolytes are your mates

Especially on those longer runs or sweat sessions, a sports drink with electrolytes can be your best pal, giving you that zesty zap of energy.

Keep it cool post-run

After crossing the finish line, replenish with cool fluids to help your body recover with a grin. It’s a toast to your awesomeness!

Author of 14 bestselling cookbooks, and host of Channel 7’s The House of Wellness, Luke Hines is a qualified functional nutritionist, runner and personal trainer.

THE PERFECT POST-RUN SMOOTHIE

This smoothie is packed with protein for muscle repair, as well as healthy fats to support overall cardiovascular health and provide sustained energy, and vitamin C for repairing tissues and reducing inflammation.

Serves: 2

Preparation: 5 minutes

You’ll need::

1 handful raw kale

1 handful of fresh baby spinach leaves

1 Shepard Avocado

1 cup diced fresh pineapple

1 green apple

1 whole lime, juiced

1 cup water (or you could use coconut water)

1 tbsp macadamia nuts.

Method

Combine the listed ingredients in a powerful food processor or blender and blitz until well combined, smooth, and creamy. Pour into a tall glass and garnish with some extra avocado, pineapple, and macadamias.

INTRODUCING… AN EVEN BETTER COURSE!

After the incredible surge in popularity last year and the record number of runners, the Sydney Marathon presented by ASICS is getting a little course facelift! Why? Well, we are committed to creating Australia’s best running event, so… we listened to you.

You asked for a more streamlined route, the removal of tight sections, less U-turns and an earlier start time. Done, done, and done! These changes (and others) will set a new benchmark in the event’s history and create a better overall experience.

HERE ARE FIVE MAJOR CHANGES YOU CAN EXPECT THIS YEAR:

A revamped course

The kick off for the marathon will now be from North Sydney Oval, echoing the historic start line of the Sydney 2000 Olympic Marathon. Plus, we have removed the tight sections around Darling Harbour and Pyrmont, introducing longer, straighter sections, and reducing the number of U-turns.

Less kms in Centennial Park

You can breathe easy, the number of out and backs the previous route took through Centennial Park have been reduced by four kilometres.

An earlier start time

Yes! The marathon will now start at 6am – one of the earliest start times of all Australia’s big city marathons.

Starting line improvements

As you requested, we’ve upgraded the facilities at the starting lines to include more toilets (for those prerace nerves), a longer and wider start chute, and better designed starting waves.

A bigger and better expo

This year we are heading to the ICC Sydney for a bigger than ever Sydney Marathon Running Show, presented by ASICS.

One last thing… Based on the popularity of last year’s marathon event, and as we aim for World Major Marathon status (we’re so close!), we have had to review the logistics, participant and spectator experience, and – most importantly – the safety aspects of the Sydney Marathon routes moving forward. As a result, we will no longer be able to have the Sydney Marathon 21km route as part of our offerings. This decision, though difficult, has been made to ensure the success of the Sydney Marathon becoming one of the truly premier marathons of the world.

WE’RE EXPECTING AN UNPRECEDENTED 40,000 RUNNERS ON SUNDAY, SEPTEMBER 15. WILL YOU BE ONE OF THEM?

6 RUNNING APPS WE’RE LOVING RIGHT NOW

SURE, YOU’VE HEARD OF STRAVA (GREAT FOR SOCIALISING), MAPMYRUN (FOR RUNNING ROUTES) AND COUCH TO 5K (LOVED BY NEWBIES), BUT HAVE YOU TRIED THESE?

OUR PICK!

ASICS Runkeeper:

Best for: New runners or returning runners.

This app offers much-needed goal setting tools, audio cues and monthly challenges to help motivate those new to running. Connect with running clubs and friends, and earn badges on every run.

runkeeper.com

Marvel Move

Best for: Runners who get distracted easily.

VDOT

Best for: Established runners chasing a PB.

Created by the same people as Run, Zombie, Run! (highly recommended), this nifty little app lets you run alongside the X-Men, Thor, Hulk, Daredevil, and Doctor Strange in interactive audio adventures.

zrx.app/marvel

sydneymarathon.com

like trainer-led classes.

No Peloton equipment is needed for this app, you can use any treadmill or just run outside with these entertaining running classes. Choose from interval 20-min training right up to 60-min endurance runs.

onepeloton.com

Based on human physiology, VDOT uses the data from your current running fitness and then creates a personalised program featuring the intensities you need to train at to improve performance.

vdoto2.com

Best for: Runners who need to escape reality.

Add a little gamification to your runs with this app by pairing it with any Bluetooth-enabled treadmill and exploring virtual worlds, including a futuristic New York and a fantasy island of Watopia. Choose one of the set workouts or take out the title in a group race.

zwift.com

Apple Fitness+:

Best for: Runners who love variety.

Fitness+ just keeps getting better, with new classes added daily, including trainer-led treadmill runs. Experienced runners especially will love Time to Run – narrated runs through global cities, like Sydney and Miami, with coaching tips, playlists and photos.

apple.com

FEEL

SOMETHING THAT STAYS

WITH YOU

Sydney Harbour