TCS Sydney Marathon presented by ASICS
Health And Safety
TCS Sydney Marathon presented by ASICS
Your safety is our top priority
Completing a marathon is a significant achievement, and your safety at the TCS Sydney Marathon presented by ASICS is our top priority.
Our health and safety management team have crafted clear and practical tips to help make your race day smooth and take you to the finish line safely.
You'll find a guide of essential information on hydration, nutrition, sleep, and caffeine to help you navigate the exciting journey of completing a marathon and reaching the finish line safely.
You will also find an Event Alert System chart indicating weather conditions and necessary actions in-place in the event of varying conditions. Y
our safety is our priority, and to ensure Race Day is as smooth as possible, we also need you to make yourself aware of important indicators along the course.
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Always start exercise hydrated to lower the risk of becoming dehydrated during exercise
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Aim for pale-yellow, straw-coloured urine as a useful sign of adequate hydration
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Drink to thirst. This is an effective way to ensure you do not under or over hydrate.
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You do not need to drink at every aid station
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Over hydrating is a mistake that inexperienced marathon runners can easily make, in the belief that you must consume higher levels of water due to the distance you are running.
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Be prepared to adapt your hydration during the race based on changes to your race plan and environmental changes
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A well hydrated runner will finish a marathon approximately 2% under their starting weight.
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Your fuelling strategy should be clear prior to race day. It is important to set a nutrition plan that works for you.
Nutrition tips for training and for race day can be found via The Run Down section, and further nutrition tips will be provided via our website in the months before this year's race.Rest and recovery are an important component of preparation for achieving your event goals. Ensure you plan enough rest during the lead up to race day.
Event week is exciting, but you need to schedule enough time for rest even with a tapered training program.-
Caffeine is a popular and effective stimulant that can be used to optimize your event day performance.
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It blocks adenosine receptors which results in a reduction in feelings of fatigue
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Race day is not the time to introduce caffeine to your running routine if you haven’t tried it during training
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3-6mg caffeine per kilogram of body weight is an advisable dosing range
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If you have anxiety, palpitations or are pregnant then caffeine usage should be reconsidered or reduced.
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Caffeine use can also increase gastrointestinal discomfort and complaints. It can also impair recovery time after exercise by disrupting sleep.
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Coffee is not a recommended source of caffeine for enhancing performance. It is a diuretic and can itself counteract the performance benefits
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You should be tapering your training distance in the last two to three weeks before race day. This tapering period is not a good time to make up for training disruption in the lead up to event day
Tapering allows your body to recover completely from your training to optimise your conditioning for your race.Racing while injured increases the risk of further injury or sustaining additional injuries.
If you are unwell on race day or have been unwell in the lead up to event day, you need to seriously reconsider participation. Particularly if you have any of the following symptoms:-
Diarrhoea
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Vomiting
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Shortness of breath
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Fever
Participating in a marathon if you have been or are unwell, can have significant medical complications. The inflammatory processes that occur due to illness raise body temperature and impair the body’s ability to self-regulate.
If you are unsure if you are well enough to participate on race day, speak to your doctor.
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The TCS Sydney Marathon will adopt the Event Alert System (EAS) in 2025. The EAS communicates the status of course conditions to event staff, participants and volunteers leading up to and on race day. Alert levels range from low (green) to moderate (yellow) to high (red) to extreme (black), based on a variety of factors, including weather and air quality conditions.
All event staff, participants and volunteers are asked to familiarise themselves with the EAS colour indicators prior to the event and remain alert for directions from race officials, taking precautions to prepare for varying weather conditions. Please keep aware, and if possible, prepare to hear your surroundings (avoid noise-cancelling earphones or headphones) if any official event instructions are made in the case of varying weather conditions.
Event staff, participants and volunteers are encouraged to stay tuned to the EAS status via the colour-coded signs/flags at the TCS Sydney Marathon Running Show presented by ASICS during Race Week and each of the aid stations along the course on Race Day.
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