With just under 70 days until thousands of runners take to the streets for the TCS Sydney Marathon, many across the country will be feeling that heady mix of excitement, nerves and pressure. Which is why listening to someone who has had the experience and taken it all in before can provide invaluable, useful advice.
Meet the Head Coach
Take the TCS Sydney Marathon’s Head Coach Ben Lucas, for example. Having run 52 marathons in his life all over the world, the 52-year-old trainer is an avid and talented runner with many hard-earned lessons. He recently sat down to reveal the five marathon training essentials every runner needs for a successful training block, as well as his top tips to stay motivated in training at this crucial juncture.
The Top Five Training Essentials
According to Ben, the single most important product you need for successful training is a good pair of running shoes. His top pick? The ASICS Superblast 3 trainer, priced at $340. “It’s one of the most versatile running shoes available, providing the cushioning needed for long runs, while still feeling responsive enough for faster workouts,” he explained. The shoe features FF LEAP cushioning, infused with technology from ASICS’ METASPEED racing models, offering a lightweight and bouncy feel for everyday running. Ben stated, “If I could only choose one shoe for marathon training, it would be the Superblast because of its versatility and ability to perform across almost every type of run. It ticks almost every box for training.”
Ben also emphasised the importance of pairing good shoes with quality running socks. “Feetures Socks are my go-to,” he said. “A good pair of socks can make a huge difference by helping prevent blisters, reducing friction, and keeping your feet comfortable during longer runs.” A pair of Feetures Socks costs around $35, depending on fit and style.
Many runners swear by their smart watch for tracking sleep, recovery, pace, and heart rate. Ben’s go-to is the Apple Watch Ultra, which he describes as an “excellent training companion” due to its accurate GPS tracking, heart rate monitoring, workout data, and recovery insights, while being incredibly durable for long training blocks and race day.
The final two items on Ben’s must-have list include Hydralyte Sports Electrolyte Tablets for performance and recovery after long runs, and 3B Action Cream for anti-chafe protection. “3B Action Cream is a staple for many runners and is readily available at Chemist Warehouse. It helps prevent chafing in high-friction areas and can be a race-day lifesaver, especially during longer runs and marathons,” he explained.
The Need for Two Pairs of Shoes
While Ben swears by the ASICS Superblast 3, he recommends having at least two different pairs of running shoes to avoid injury. “Having two pairs allows the midsole foam to recover between runs, can reduce injury risk, and generally extends the lifespan of both shoes,” he said. His go-to combination is the Superblast for long and easy runs, paired with a lighter, more responsive shoe like the ASICS Magic Speed, ASICS Metaspeed, or other performance-focused shoes for tempo runs, intervals, and marathon pace sessions.
How to Maximise Your Training
Many training for the TCS Sydney Marathon will be deep into their blocks, potentially facing niggles and dwindling motivation. But Ben said that around 70 days before a marathon is where fitness is really built. His tips include training with a friend or joining a run club for accountability, such as the TCS Sydney Marathon Run Club held monthly at Barangaroo and Rhodes, and weekly at Circular Quay. He also advises following a structured training plan with runs of varying distances and intensities, increasing by no more than 10 per cent each week to avoid injury. “You can work with a coach or check out plans online if you’re lost,” he said.
Ben stressed the importance of prioritising regular strength training two to three times a week, fuelling properly before and after key sessions, and prioritising sleep and recovery. “Focus on consistency rather than trying to be perfect. Don’t try and make up missed sessions, just get back on track. The runners who improve the most aren’t necessarily the most talented; they’re usually the ones who can stay healthy and train consistently,” he added.
Advice for First-Time Marathoners
Ben shared his advice for first-time marathoners this August: “Start slower than you think you need to, take fluids at every aid station, fuel regularly from early in the race, trust the training you’ve done and break the race into smaller sections mentally.” Some runners break it into 8 x 5km or 4 x 10km segments. “Finally, enjoy the atmosphere, soak up the experience and have fun. Completing a marathon is something that less than one per cent of the world’s population will ever do, so enjoy the journey and be proud of what you’re achieving. If you’re running Sydney Marathon this August I’ll look forward to seeing you there!”
