EVENT
OSIM Sundown Marathon Singapore

DATE
1 June 2019, Saturday

VENUE
F1 Pit Building

EVENT
OSIM Sundown Marathon Singapore

DATE
1 June 2019, Saturday

VENUE
F1 Pit Building

Get Coached

Coached is a heart rate training programme that helps you to optimise, track and enjoy your training.  

As OSIM Sundown Marathon is approaching, get Coached to learn how to train correctly, track your progress, and run to your potential while avoiding injuries and overtraining.

In an offer exclusive for OSIM Sundown Marathon 2019 runners, enjoy 50% off your first 3 months of the Coached Online Training Programme! Head to Coached now and input the code SUNDOWN19 when you sign up! Meanwhile, enjoy these running tips for OSIM Sundown Marathon 2019:

1. Train in the evening

When training for a night race it is useful to do the majority of your training in the evening. Not super late at night (which is fatiguing), but soon after you finish work at around 7pm.

After a long day of work and walking around all day, it’s not unusual for your body to function slightly differently to how it behaves in the morning. By training a little later in the day, your body will become comfortable running at this time and it will make the transition to the night race much easier.

2. Do your key long runs at the same you will race

Building on tip 1, it is important that you familiarise your body with the difficulties it will face on race day. Aim to do 2 - 3 of your key long runs at the same time as you’ll be running during your race. This conditions your body to function properly when it is otherwise used to sleeping.

If you choose to do this, make sure your refuel properly afterwards and aim to get in additional sleep over the next few days to ensure adequate recovery and proper adaptation to the training session.

3. Hydrate throughout the day

To maximise performance in training and on race day, you need to remain well-hydrated. Keep a water bottle on you at all times throughout the day and sip from it often. Mix it up between water and an electrolyte drink that is sugar-free and high in salt. We like Precision Hydration for these reasons.

4. Eat a larger meal for breakfast on race day

Timing of meals is always tricky, but with a night race you will have the freedom to dictate how to execute your nutrition from morning to night. To aid in digestion and absorption of fuel, its best to get a good chunk of calories at breakfast.

Eating a high fat content meal will help with this. So 3/4 Eggs, 2 Bacon rations (Raw salmon or Tofu or veggies), 1 Avocado on a couple slices of toast should be substantial.

At lunch you can include a little more high-quality carbohydrate to help in replacing glycogen stores. At dinner, keep it light and stick to what you’re used to. Aim to have your last meal around 3 hours prior to the race start so that you have time to digest it.

5. Start conservatively, finish strong

Most runners start a race too fast, setting off a chain reaction of events that gradually make you slower and slower as the race progresses. In a race like Sundown when your body is already under stress from the start (fighting to stay awake), you need to be even more conservative in the early stages of the race.

Rather than running out hard, focus on finding your rhythm, staying hydrated and building your effort and pace as the kilometers pass under you. You know you have run well when your second half of the race is the same or slightly faster than the first half.

For more great advice on training, racing, nutrition, mindset and more, visit the Coached Blog!