Singapore Marathon Prep: 7 Easy Steps For New Runners

As the steady rhythm of running events finds its beat again in 2023, the Standard Chartered Singapore Marathon (SCSM) emerges as a golden opportunity for both seasoned and novice runners.

Especially for those preparing for their first-ever marathon race in Singapore, the excitement is tangible. It’s not just about the race; it’s about immersing oneself in the lively local culture, experiencing the fellowship among runners, and feeling the energetic vibe that the Singapore running community radiates.

With the global pace of life still regaining momentum, the focus sharpens for many on this single, iconic race, making every stride in preparation count.

This whimsical guide is tailored to be your companion on this exhilarating journey, offering a treasure trove of essential tips and delightful insights.

Whether you’re chasing a personal best or are in it for the breathtaking skyline views along the route, we’re here to ensure you toe the start line brimming with confidence and a heart full of joy.

So, let’s venture into this marathon prep-talk with a sprinkle of fun, shall we?

1. Understanding the New Norm and Price

The Standard Chartered Singapore Marathon (SCSM) 2023 is adapting to a blend of cherished traditions and new safety protocols, ensuring a harmonious and secure racing experience for all participants.

One notable change is the surge in registration fees, with the full marathon category now priced at S$165.00. This is even more expensive than a regular Ed Sheeran concert ticket! Additionally, all registration fees now carry a 9% Active fee, which significantly inflates the overall ticket cost.

Marathon	Half Marathon	10km	5km	Kids Dash
SGD165.00	SGD145.00	SGD110.00	SGD80.00	SGD38.00

The Standard Chartered Singapore Marathon (SCSM) continues its tradition by welcoming back all race categories, encompassing the International Elite Race and National Championships. This gesture reinstates a sense of normalcy, allowing various runners to partake in the event according to their competencies and aspirations.

The race will kick off from the F1 Pit Building, winding through the city’s picturesque streets, and conclude at the National Stadium, encapsulating a journey filled with grit, glory, and picturesque urban vistas.

While the financial commitment has ascended, there’s a silver lining for Standard Chartered cardholders who are eligible for a 15% discount on registration fees.

If the allure of the discount entices you, and you don’t possess a Standard Chartered credit card yet, fret not. You can effortlessly apply for one here and choose between a tempting S$288 cashback or 45,000 Welcome Miles as a hearty greeting into the Standard Chartered family.

Adhering to the new protocols, familiarising yourself with online registration procedures, and understanding the updated race arrangements are crucial steps in ensuring a smooth race day experience.

2. Training Strategically for Standard Chartered Singapore Marathon (SCSM)

For the Seasoned Runner:

• If you have been regularly hitting the trails or the treadmill, training for the Standard Chartered Singapore Marathon (SCSM) would require you to step up your game while keeping your routine engaging and progressive. Gradually increase your mileage each week, making sure you’re comfortably pushing your limits.
• Incorporate a variety of training sessions including long slow runs, tempo runs, and interval training to build both endurance and speed. It’s also beneficial to mix in some hill workouts to build strength.
• To fine-tune your training, consider engaging a professional. You might want to explore options to hire a top Singapore running coach who can provide personalised guidance based on your current fitness level and marathon goals.

For the Marathon Novice:

• Embarking on your first marathon journey is thrilling yet can be daunting. Start with establishing a solid base of regular running, aiming for at least three to four runs per week at a comfortable pace.
• As your endurance improves, gradually increase your running distance each week. It’s advisable to follow a structured training plan. RunSociety offers a free marathon training plan that can be a great roadmap for beginners.
• Joining a local running group can also provide a support system and make training more enjoyable. It’s a fantastic way to stay motivated and learn from more experienced runners.

Fast-Track Training (The Safe Way):

• If you’re looking to get marathon-ready in a shorter span of time, it’s crucial to balance ambition with caution to avoid injury.
• A more condensed training plan can be pursued, but it should still allow for a gradual increase in mileage and intensity to let your body adapt. Incorporating cross-training like cycling or swimming can also help build endurance without overtaxing your joints.
• Consulting with a running coach to devise a safe and effective accelerated training plan is highly advisable. Remember, while the goal is to prepare swiftly, maintaining a healthy, injury-free body is paramount.

Training strategically based on your current fitness level and experience is crucial for a rewarding marathon experience.

Whether you’re a seasoned runner or a marathon novice, a well-structured training plan, possibly under the guidance of a professional coach, can significantly enhance your preparation for the Standard Chartered Singapore Marathon (SCSM).

3. Nutrition and Hydration for Standard Chartered Singapore Marathon (SCSM)

Balanced Diet:

A robust marathon training regimen demands a well-balanced diet to ensure your body receives the necessary nutrients for muscle repair, energy sustenance, and overall optimal performance. The three macronutrients – carbohydrates, proteins, and fats – play pivotal roles:

• Carbohydrates: Being the primary energy source for your muscles, a diet rich in carbohydrates is essential. Research suggests that about 3-7g of carbohydrates per kilogram of body weight is an ideal target for endurance athletes.
• Proteins: Proteins aid in muscle repair and growth. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily, as advised by sports nutritionists.
• Fats: Healthy fats support cell function and energy. Including sources of omega-3 and omega-6 fatty acids like fish, flaxseeds, and walnuts in your diet is beneficial.

Carb-Loading:

As the Standard Chartered Singapore Marathon (SCSM) day nears, carb-loading becomes a strategy worth considering. It involves increasing your carbohydrate intake in the days leading up to the event to maximise muscle glycogen stores, which is the body’s primary fuel source during endurance activities.

A study in the International Journal of Sports Medicine found that carb-loading could enhance marathon performance by ensuring sufficient energy reserves are available throughout the race.

Hydration:

Proper hydration is crucial, especially given Singapore’s tropical climate which can lead to substantial sweat loss during long runs. Water regulates your body temperature and lubricates your joints, aiding in preventing cramping and overall fatigue.

Replenishing electrolytes lost through sweat is crucial to maintain a proper electrolyte balance and ensure muscle function. Electrolyte-infused drinks or electrolyte tablets can be helpful in achieving this balance.

Runners can expect aid stations every 2-3 kilometers during the marathon, ensuring that hydration and replenishment needs are met throughout the race. There are 19 aid stations for the Marathon, nine for the Half Marathon, four for the 10km race, and two for the 5km race, allowing runners to focus on their performance with confidence.

It’s advised for marathon runners to consume 5-10 ml of fluid per kilogram of body weight in the 2-4 hours leading up to the marathon to ensure optimal hydration without overdrinking​. This guideline helps to maintain a balance, aiding in peak performance during the Standard Chartered Singapore Marathon (SCSM).

Supplementation:

While a balanced diet should cover most of your nutritional needs, some runners opt for supplements to meet their increased nutrient demands.

Common supplements include iron, calcium, vitamin D, and B vitamins. It’s crucial to consult with a healthcare professional before introducing any supplementation into your routine.

4. Gear Up for Standard Chartered Singapore Marathon (SCSM)

Footwear:

Investing in a pair of quality running shoes is paramount. Ensure they provide ample support, cushioning, and fit well to prevent blisters and other foot ailments. It’s advisable to get a gait analysis done at a local running store to find the perfect pair.

Clothing:

Opt for moisture-wicking fabrics to keep sweat at bay and prevent chafing. The running singlet provided by the event usually adheres to these standards, making it a good choice for race day.

Consider compression garments as they can aid in muscle recovery and provide support, promoting better circulation and reducing muscle fatigue during and post-race.

Accessories:

Essentials like running belts, armbands, and hydration packs can enhance your running experience.

Post-Pandemic Gear:

Carry hand sanitisers and wear breathable face masks if required. Also, consider investing in personal water bottles to reduce contact at hydration stations.

Tech Gear:

Running watches and heart rate monitors can help track your progress and maintain your desired pace.

Insights:

Reading news and exploring articles on RunSociety can provide insights into the latest gear trends suited for post-pandemic marathon running, helping you make informed decisions on what gear will serve you best on race day.

5. Mindset and Mental Preparation for Standard Chartered Singapore Marathon (SCSM)

Positive Mindset:

Cultivating a positive mindset is the cornerstone of a rewarding marathon experience. Practising gratitude and maintaining a hopeful outlook can significantly impact your race day performance.

Visualisation:

Engage in visualisation techniques to mentally traverse the marathon route, envisioning yourself overcoming challenges and crossing the finish line triumphantly. This practice can enhance your self-efficacy and performance.

Meditation and Mindfulness:

Incorporating meditation and mindfulness practices can help manage pre-race anxiety and maintain mental clarity. By focusing on your breath and staying present, you can alleviate stress and harness a serene mind.

Preventing Pre-Race Anxiety:

It’s common to feel anxious as the race day approaches. Engage in relaxation techniques like deep breathing, progressive muscle relaxation, and ensure a good night’s sleep before the event to keep anxiety at bay.

6. Navigating the Standard Chartered Singapore Marathon (SCSM) Day

Early Arrival and Familiarisation

Arriving early on the marathon day is essential to acclimate yourself to the race environment. It allows you to familiarise yourself with the logistics, locate important facilities like portable toilets, and identify the medical centre. In case of an emergency, knowing where these resources are can be invaluable.

Thorough Warm-Up:

A comprehensive warm-up is crucial to prepare your body for the long run ahead. Spend ample time on dynamic stretching exercises, mobility routines, and short jogs to get your muscles primed and ready. It’s essential to avoid injuries and ensure optimal performance.

Pacing Strategy:

Stick to the pacing strategy you’ve diligently practised during your training. Consistency is key to a successful marathon. It’s tempting to start too fast in the excitement of the race, but maintaining your planned pace will help you conserve energy for later stages.

Hydration Monitoring:

Keeping track of your hydration levels throughout the race is vital. Dehydration can lead to performance decline and even health issues. Follow your planned hydration schedule, taking sips at designated intervals to stay optimally hydrated.

Listening to Your Body:

While pushing through discomfort is a common part of marathon running, it’s equally crucial to listen to your body. If you experience severe discomfort, feel unwell, or notice signs of overexertion, it’s essential not to push yourself excessively. Know when to adjust your pace or seek medical assistance if necessary.

Race Safety Guidelines:

Adhering to the race safety guidelines is paramount. These guidelines are designed to ensure a smooth and secure race experience from start to finish. Familiarise yourself with the rules and follow the directions of race officials to contribute to the overall safety of the event.

7. Celebrating Your Standard Chartered Singapore Marathon (SCSM) Achievement

Capturing the Moment:

As you cross the finish line, ensure to capture the moment. Whether it’s a selfie, a photo taken by a friend, or an official race photo, these images will serve as cherished reminders of your accomplishment.

Collecting Your Finisher Rewards

Collect your finisher’s medal and finisher tee with pride. It’s a tangible symbol of your hard work, discipline, and endurance.

Sharing Your Experience:

Share your marathon journey on social platforms, or even consider writing a race review and submit it to RunSociety. Your story could inspire others and create a sense of shared achievement within the running community.

Rest and Recovery:

After the celebrations, focus on rest and recovery. A well-deserved rest day, a nutritious meal, and perhaps a massage or foam rolling session will aid in your post-marathon recovery.

Reflecting and Repeat Maybe:

Taking some time to reflect on your marathon experience is not just about basking in your accomplishment; it’s about learning and growing. Consider the challenges you conquered and the lessons you’ve gathered along the way.

Each marathon is not only a physical achievement but a stepping stone on your personal growth journey. As you ponder your achievements, perhaps it’s also time to look for your next race, another challenge to embrace on your evolving journey.

Get Ready for Your First Standard Chartered Singapore Marathon (SCSM)

The Standard Chartered Singapore Marathon (SCSM) is more than a race; it’s a journey of personal and collective triumph but it also has an impact on your body. With adequate preparation, you can ensure a memorable and rewarding marathon experience, embodying the resilience and camaraderie that define the Standard Chartered Singapore Marathon (SCSM).

We hope we did not miss out on any important tips for your preparation for the Standard Chartered Singapore Marathon (SCSM)! If there are any we haven’t covered, please let us know in the comments.