by Ben Lucas Director of Flow Athletic and founder of the Paddo Panthers RC

The Sydney Marathon sold out in record time this year with over 22,000 registered to run the event in September. Don’t worry though, there are a few other running events that are coming up that you can still register for and get your sweat on. 

 One of them being the Real Insurance Sydney Harbour 10&5K which has a retro dress-up theme this year. This is a beautiful run that wraps around the Sydney Harbour. So if you’re up for it, here are a few surprising hacks that help you prepare for either the 5 or 10K.

Start Practicing Breathing Exercises. A lot of runners overlook the importance of breathing techniques when they’re running. However, it can have a major impact on not only how effectively you finish the run but also how fast you complete it.

The right breathing technique can help increase oxygen circulation throughout your muscles and help establish a solid running rhythm. This is especially important if you’re planning on running longer than 5K’s.

Although everyone’s breathing will be different depending on their age, experience and health, try starting off with inhaling every three strides and exhaling for the next two.

Start lifting Weights. Strength training is also another factor that often gets overlooked when it comes to training for a run. However, having strong joints and supportive muscles will make a big difference in minimising injuries when you run. Any compound leg exercises are great for this e.g. leg presses, lunges, squats etc. Aim to do at least 2 -3 weight lifting sessions per-week for 8 weeks leading up to the big run. However you should always have resistance training as part of your routine.

Try Negative Splits: It can be tempting to start your run off with a fast pace. Your adrenaline’s high and everyone around you is excited to be there and get off to a good start. This however is a common mistake, as you tend to waste your energy upfront. Leaving little left for the backend of the run. Instead, try starting off at a slower pace than what you feel like you should be running at the start (yes people will be overtaking you but don’t worry, you’ll be overtaking them later when they’ve spent their energy). Save your pace for the second half of the race. This strategy is known as negative splits and will allow you to finish strong. 

Practice Visualisation: Being mentally prepared is just as important as being physically ready when running for long distances, as there is no doubt going to be times throughout your run when you’re going to be second-guessing yourself and wondering why you even signed up to do it. 

Therefore, regularly visualizing yourself successfully completing the run leading up to it can give you a greater sense of confidence and determination heading into it. 

This will also help when you feel the pain mid-race. Visualising all the happy, proud faces of your family and friends at the finish line, will go a long way in helping you push on and complete the run.

ABOUT THE EVENT

An 80s-themed “Retro Run” is coming to Sydney on July 28, 2024, and whether you like running, or simply like to dress up, the event is not to be missed!

As running culture experiences a huge resurgence, we find ourselves heading back to its roots - and that is the vibrant, high-energy running scene of the 80s and 90s that made running what it is today. 

Through the iconic  Real Insurance Sydney Harbour 10K and 5K event this year, we will celebrate this renaissance with an event that is more than just a race. It’s a time-travelling experience, a throwback that merges fitness, fun, and nostalgia!  Runners of all ages are welcome and encouraged to dress up for prizes.

2024 will also see our renewed mission to help support lifesaving cancer research through our partnership with Australian Cancer Research Foundation (ACRF).  Also founded in the 80s, this year we will support ACRF as they celebrate their 40-year milestone of funding bold, brave and brilliant cancer research across Australia