Following up on his last blog of marathon training essentials, CurraNZ ambassador Andy Heyden is gearing up for his 11th Sydney Marathon on August 31 - and he’s sharing his best advice for the all-important final stretch.
If you want to hit the start line feeling ready, read on for Andy’s tried-and-true tactics on training, gear, nutrition, and tapering.
1. Finish Strong - But Don’t Overdo It
By now, you’ve put in the hard miles and built your fitness foundation. The goal for these last few weeks? Make your remaining sessions count - safely.
• Focus on the quality of your weekly long runs.
• First-timers: aim for your longest training distance yet (but stay injury-smart).
• Seasoned runners chasing a PB: try workouts like 4x5km at race pace during long runs.
• Always listen to your body - now isn’t the time to overreach.
2. Rehearse Race Day… Kit and All
No surprises, no blisters: treat your upcoming long runs as full dress rehearsals.
• Run in the exact kit you plan to race in - right down to socks and underwear.
• Testing anything new? Do it now, not on race day.
• Shoes: avoid brand new on the big day, but you want them “fresh” enough for support - buy early, break in with a few short runs and one long effort.
• Pro tip: After your longest run, mark where your laces sit at the top eyelets. On race morning, you’ll lace to the same spot - comfortably snug, not too tight or loose.
3. Nail Your Nutrition Strategy - Practice Now!
Lock in your nutrition plan weeks before race day.
• Research what gels, drinks, or foods the event provides. Check the race website and the brands/options they’re making available. Not all drinks or gels are the same. Can your gut handle them? If not, train with them first or bring your favourites.
• Stick with what settles best - every runner’s stomach is unique.
• Andy’s tip: “I carry my preferred gels in a belt, so I just rely on water at aid stations. And don’t forget my regular race ritual - my CurraNZ dose: three the day before, two on race morning - for that extra edge.
4. Master Your Taper
A great taper brings you to the start line fresh - not flat. Obviously, this will depend on your experience and ability – and stick to your coach’s advice, if you have one.
• Andy’s simple rule: cut your total weekly volume by about 30% two weeks before the race, and by 50% in the final week.
• Keep run frequency up (so your routine stays familiar), just go shorter.
• Cut back on cross-training and avoid risky sports - preserve your legs and energy.
5. Protect Your Prize Asset: YOU
Don’t let illness or fatigue undo months of hard work.
• Prioritize quality sleep and nutrient-rich meals.
• Be extra vigilant about germs - wash hands often, consider a mask on public transport, and carry sanitizer for peace of mind.
Good luck, runners!
Stay tuned for Andy’s next blog, where he’ll reveal his top race day strategies for making your marathon a memorable (and successful) experience.