Whether you’re gearing up for your first London Marathon or chasing a personal best, there’s no better person to learn from than Olympic hopeful and Team GB marathoner, Phil Sesemann. From humble beginnings at the London Mini Marathon to crossing the line in Seville with an Olympic qualifying time, Phil has learned what it takes to get the most out of race day - and now, he’s sharing his top tips to help you do the same.
1. Train Smart and Stay Consistent
One of the most important factors in achieving your marathon PB is building a solid and consistent base. Marathon success doesn’t come from sporadic bursts of hard effort, but rather from steady, ongoing training. According to Phil, it all comes down to miles, patience, and persistence.
“Run a lot. Enjoy getting the miles in and seeing the improvements over a long period of time. There are no shortcuts if you want to reach your potential!”
Incorporate a mixture of long runs, easy mileage, and speed sessions into your training plan. And most importantly, listen to your body - rest days are just as important as training days.
2. Race Day Breakfast: Keep it Simple
One of the biggest mistakes runners make is overthinking race-day nutrition. For Phil, the routine is clear - and a little unexpected.
“On the morning of the marathon, I always go with a tin of rice pudding with a dollop of Nutella and a couple espressos to wash it down. Rice pudding is full of carbohydrates but low in fibre, so it's an easy-on-the-stomach option.”
The takeaway? Start the day with tried-and-tested foods like rice pudding that are high in carbs and easy to digest. Avoid anything new or overly fibrous that could upset your stomach during the race.
3. Fuel & Hydration Strategy
Fuelling properly throughout the race is just as important as your training. Practice your strategy during long runs so nothing is new on race day. Aim to consume around 30-60g of carbohydrates per hour, typically through gels or drinks, starting from 30 minutes into the race. Stick with products you’ve tested in training to avoid any race-day surprises.
Hydration should be steady and proactive - don’t wait until you’re thirsty. Sip regularly, and include electrolytes, especially sodium, to replace what you lose through sweat. Understanding your personal sweat rate can help fine-tune how much you need to drink, particularly on warmer days. Practising your fluid intake during long runs is essential to avoid stomach upsets and ensure you stay strong to the finish.
4. Pacing: Start Slow to Finish Strong
It’s easy to get carried away in the excitement of race day. Starting slightly slower than your target pace in the first 5K helps conserve energy and avoid early fatigue. Many successful marathoners aim for a negative split - running the second half faster than the first.
Use a GPS watch or pacing band to stay on track, and try breaking the race into chunks: settle in for the first 10K, hold steady through the middle miles, then pick it up in the final stretch if you’ve still got fuel in the tank. London’s flat course makes it tempting to go out fast, but if you stay disciplined early on, you’ll finish stronger - and pass plenty of runners in the final miles.
5. Use the Crowd to Your Advantage
The energy at the London Marathon is electric, and the crowds can be a huge asset during your race. For Phil, it’s the personal support that keeps him going.
“From racing the London Mini Marathon to launching my marathon running career back in 2021, the London Marathon has always been a really special day for me. The crowds are always amazing, but for me, it’s seeing numerous friends and family out on the course cheering for me that really makes London stand out.”
The energy of the crowd can give you a boost when fatigue sets in, so be sure to tap into that positive energy. And, if possible, invite your own support crew to join you on race day - their presence might be the perfect motivation to power through the final stretch.
6. Don’t Underestimate the Right Gear
When it comes to marathon day, comfort is king. That means dialling in your kit early in training - not just your shoes, but everything from socks to sunglasses. Wearing the right running sunglasses can make a game-changing difference, especially in a race like London where conditions can shift quickly. Clear vision, ventilation, and a bounce-free fit all help you stay focused from start to finish.
Phil wears the new SunGod FORTY2s™ - designed for runners, worn by champions, and made for those who believe there’s No Better Time to get into gear and go. Offering razor-sharp clarity, all-day comfort, and a lightweight, half-frame design built for endurance.
Test your gear in long runs before race day, and make sure everything is tried and trusted well in advance.
Step up to the Challenge
Whether you're aiming for a personal best or just looking to cross the finish line, Phil's approach to training and racing offers inspiration for runners at every level. His tips? Keep it simple, be consistent, stay focused, and above all - enjoy the run.
Follow in Phil’s footsteps and sport our running sunglasses - built to keep you performing at your best, mile after mile.
