Last-minute coaching tips for your successful 2025 Sydney Marathon race weekend

With less than a week to the 2025 Sydney Marathon, one of the seven world Marathon Majors, it is not too late to take in some last-minute coaching tips from me.

Coaching is a continuous learning process, and I appreciate working with runners who I coach online. Two of my online runners will be running their goal marathon race here in Sydney, and I want to wish them all the best. Their concerns and questions in the last few days ahead of their dream marathon have helped me decipher what other runners preparing to run the Sydney Marathon may be wondering about what to do as the race day approaches faster than they may have expected.

As marathon weekend approaches, many participants experience excitement mixed with anxiety. 

Whether you’re a seasoned runner or a first-timer, preparing for race day requires attention to detail and a plan to ensure everything goes smoothly. 

Below are some coaching tips to help you navigate the Sydney marathon race weekend 

First and foremost, be sure to plan ahead. 

Familiarise yourself with the marathon schedule, including the expo, packet pickup, and race start times. Typically, expos open a day or two before the race. This is your chance to pick up your race bib, timing chip, and any swag with your registration. 

Plan to arrive early to avoid the potential crowds and to have ample time to explore vendor booths for gear, nutrition, and other race essentials. 

Once you have your race number, it’s time to think about your gear. Choose your outfit based on the expected weather conditions. Layers are key; early mornings can be chilly, while afternoons may warm up significantly. 

On race day, stick to what you know. Do not wear new shoes or clothing; opt for gear you’ve trained in and feel comfortable wearing throughout the race. Ensure you have the necessary accessories, such as a good pair of running socks, a hat or visor, and sunglasses if it’s sunny.

Although the Sydney Marathon on Sunday, August 31st, is expected to be sunny, the temperatures will be relatively cool, with highs of 19 degrees Celsius and lows of 5 degrees Celsius.  

Race day tips

Many marathon runners travel to races outside their cities, or even countries. So, consider logistics on race day. Locate your starting area in advance, and be aware of where the nearest restrooms are situated. Arrive early to allow time for unforeseen delays such as traffic or long bathroom lines. 

If you will have a host or guide in a new city, ensure you have a meeting spot designated for after you finish, especially if you’re running with a group that you would like to meet after the race. Post-race can be chaotic, and having a specific location will save you from stress. If you’re running with a group or a charity, communicate your race-day plans to your teammates.

But if you somehow forget to do that, just know that marathon runners are a big family, and you can always ask for help and direction from fellow runners or even ask to use their phones.

Fueling, hydration and mental preparation for the marathon

Nutrition plays a pivotal role during marathon weekend. You’ve likely honed your fueling strategy throughout your training, so continue with what works for you. For the days leading up to the race, focus on carbohydrate-rich meals—think pasta, rice, and whole-grain bread—to stock up on glycogen reserves. While it can be tempting to indulge in heavy meals, moderation is key. Avoid trying new foods that could upset your stomach. Stick to your familiar pre-race breakfast routine and plan to consume it about three hours before the race starts. 

Hydration should not be overlooked. Begin hydrating well before race day, especially if temperatures are expected to be high. Monitor your fluid intake and aim to drink water consistently without overdoing it to avoid any stomach issues. On the morning of the race, plan your hydration strategy as per your training; typically, this may include drinking a glass of water or a sports drink before lining up for the start. 

Another integral part of race weekend is mental preparation. Visualisation techniques can be extremely beneficial. Picture yourself successfully completing the race, particularly the miles that may present more of a challenge. Remind yourself of the hard work you’ve put in during training. Running a marathon is as much a mental challenge as it is a physical endeavour. Therefore, develop a positive mindset and strategies to cope with any discomfort you may experience throughout the race. 

During the race

This camaraderie can be a great source of encouragement and motivation. Discuss pacing strategies and how you might support each other during the race. 

If you find yourself feeling alone or struggling during the race, remember that you are surrounded by fellow runners who share the same goal. Take comfort in the shared experience of marathon running. 

As you cross the finish line, take a moment to appreciate your accomplishment. No matter your finish time, completing a marathon is a significant achievement. Make sure to participate in the post-race festivities. Celebrate your hard work, hydrate, refuel, and connect with fellow runners. This is an excellent opportunity to share stories from the race and collect the memories that will make up your marathon journey. 

After the race weekend

Recovery is critical after the race. Spend time stretching your muscles and replenishing your body with fluids and nutritious foods. It’s important to listen to your body as it heals and strengthens. You may feel tired or sore the day after the marathon, so allow yourself adequate rest and recovery time. 

Take a few days off from running. Do some walking or light activities instead to ease back into a routine. 

In conclusion, while marathon weekend can be a whirlwind of activity and emotions, preparation is your best ally. By planning ahead, focusing on nutrition and hydration, mentally preparing yourself, and maintaining a positive mindset, you’ll set yourself up for a successful race and an unforgettable experience. Whether it’s your first marathon or your 50th, remember that every mile is a victory. Embrace the journey, enjoy the race, and celebrate every step along the way.

All the best to those running the Sydney Marathon this weekend!