RUNNING & SLEEP: WHAT YOU NEED TO KNOW
HEALTHY TRAINING SNACKS
THE YEAR THAT WAS 2024
The clock is ticking faster than ever!
There’s only seven days left until the ballot closes for the 2025 TCS Sydney Marathon presented by ASICS. This is your final chance to join us for a truly historic race.
Whether you’re aiming for your first star or your seventh, this is an event you won’t want to miss.
Ballot deadline:
30 December 2024, 11:59PM AEDT
Card processing:
8-9 January 2025
Ballot announcement: 10 January 2025
Wayne Larden
CEO & Race Director, TCS Sydney Marathon presented by ASICS
Tim Wiche Marketing Director
James Constantine Digital Marketing Manager
Monika Denkova Marketing Executive
Lucy E. Cousins Editor remedycontent.com.au
Fraser Smith Creative Director + Designer mediaboost.com.au
Contributors: TCS Sydney Marathon, Brooke Turner
Cover Image: Fraser Smith @DesignSmiths®
Images: Supplied, TCS Sydney Marathon, Centr, Adobe Stock.
Foralladvertising,sponsorshipand brand opportunities, please contact: info@sydneymarathon.com
@sydney_marathon @officialsydneymarathon
CONTENTS
THE WARM UP
TIME TO GET WILD?
If you’re looking to get into some trail running over the holidays, head to the Blue Mountains (just near Sydney) with one of these handy guides in your backpack. Created by the #lostmtns crew, who regularly train for ultra-marathons in the mountains, these in-depth guides show you the best swimming, camping and running trails off the beaten track. Scan the QR codes and get the trail on your phone. lostmtns.com
NEED A LAST-MINUTE XMAS PRESSIE?
Gift the gift of ASICS. These gift cards can be used on all footwear, apparel and accessories. They are redeemable on asics.com and at any ASICS brand store (excludes stockists). ASICS’ digital gift cards fit any Christmas stocking.
asics.com
RUN, HIKE, OR CLIMB
Be prepared for anything with this epic running vest. Meet the Ultimate Direction Mountain Vesta 5.0. purerunning.com.au
LOVE RUNNING?
These earrings are the perfect accessory for your next run. sisterandsoul.com
SPOTLIGHT ON: OUR VOLUNTEERS!
THIS MONTH, WE CELEBRATE INTERNATIONAL VOLUNTEER DAY (IVD), AND TAKE A MOMENT TO REFLECT ON THE INCREDIBLE PASSION OF OUR VOLUNTEERS.
These legends are the heart and soul of our event, and their support makes an immeasurable difference every single year.
Their selfless contributions have not only helped bring the TCS Sydney Marathon presented by ASICS to life, but they’ve also played a pivotal role in securing Sydney’s place as the 7th Abbott World Marathon Major.
Thank you to every volunteer (all 3,000 of you!) who has made this journey possible! Your legacy is felt in every stride taken during.
Your generosity, time, and spirit remind us of the power of giving and the profound change we can create together.
WE’VE ALL COME TOGETHER FOR THIS ONE EVENT. AND EVEN THOUGH EVERYBODY HAS A SMALL ROLE TO PLAY, TOGETHER WE’RE PART OF SOMETHING HUGE.
THAT’S A WRAP!
1,065,750,000 Steps taken in the marathon.
Grams of Gu was taken during the race. IT WAS OUR BIGGEST AND BEST YEAR YET, SO WE THOUGHT WE’D TAKE A LITTLE LOOK AT SOME OF THE STATS THAT MADE US SMILE IN 2024…
5,240
Calves massaged at the ASICS Recovery Zone.
1,948,800
MOST DRAMATIC FINISH LINE PHOTO
Shintaro Matsurra (Japan) crosses the TCS Sydney Marathon finish line embodying pure triumph and elation.
6,090
Litres of coffee drunk on the morning of marathon day.
10,000
Litres of NuPure water was taken during and after the race.
HOW TO SLEEP BETTER
If you’re struggling to stay on top of your sleep, you’re not alone. Around 66% of Australians have at least one sleep problem and 48% have two or more. However, one of the simplest ways to help your body sleep better is by running, says exercise scientist and personal trainer Brooke Turner.
“Running has countless benefits to our physical, mental, and emotional wellbeing,” she explains. On top of that, she adds, regular exercise in the form of running can increase your cardiovascular health and fitness, boost your immunity, memory, and mood, and decrease health risk factors. Talk about multi-tasking!
So, how does running affect our sleep?
It turns out, running can help us get to sleep faster and stay asleep longer. And that’s not all. As running is a weightbearing exercise, it can also help to strengthen bones and muscles, build healthy joints and promote a better night’s sleep, says Brooke.
“Running can increase sleep quality by reducing the time it takes to fall asleep and decrease the amount of time you lie awake in bed during the night, too,” she says.
Plus, exercise can alleviate sleep-related problems and help you get an adequate amount of rest, says Brooke. This is super important as rest is an essential element of any successful training program but sometimes we sacrifice it after
LOOKING TO IMPROVE YOUR SHUT EYE? HERE’S HOW RUNNING
CAN HELP
a late night or early morning. “It’s important to remember that training without enough rest or recovery can affect for your results and lead to increased risk of inflammation, injury, and illness,” she adds.
5 WAYS TO IMPROVE YOUR QUALITY OF SLEEP
All of this doesn’t just mean you need to add an extra run you’re your weekly training plan (though we’re all up for that). There are other ways you can help your body get the shut-eye it needs. Here’s Brooke’s top five tips:
1. Train earlier in the day: Vigorous exercise three hours or less before bedtime can impact your sleep because it may up your heart rate, body temperature, and adrenaline levels, says Brooke. More gentle forms of movement may be helpful close to sleep times but base your exercise around what suits you.
2. Eat more whole foods: Whole-grain food combined with a source of protein is a great choice before bed. “The carbohydrates trigger the release of the sleepy hormone serotonin, while many forms
of protein contain tryptophan an essential dietary amino acid that the body uses to produce serotonin, a chemical that helps to regulate sleep, and melatonin,” says Brooke.
3. Reduce caffeine (sorry!): Caffeine can affect your quality of sleep, so Brooke says to cut down on your daily brews. However, caffeine doesn’t just come from your regular coffees; you can find caffeine in energy drinks, chocolate, kombucha, tea, and even some muesli bars. It can help to reduce your levels of alcohol as well – but wait until after the festive period…
4. Consider supplements: Brooke says it’s worth seeing if supplements are for you. “Studies have shown that magnesium supplements before bed may be useful for those suffering from insomnia or difficulty sleeping, to relieve anxiety and depression,” she advises.
5. Track your sleep: Monitoring your sleep via an app is also a great way to work out how much sleep you’re actually getting, and if there’s something you need to improve. If you can, track your healthy habits too, says Brooke, as these can influence your sleep as well. SM
RUNNING SNACKS
Whether you’re a weekend jogger or a twice a day runner, these healthy and delicious snacks from Centr chef and exercise scientist Dan Churchill are great options for those post-workout cravings. They can be made dairy free and gluten free with some easy swaps, and you don’t have to be a chef to make them. All you need to do is mix and eat!
CHOCOLATE COCONUT PROTEIN PUDDING
Prep time: 2 minutes
Cooking time: 0 minutes
Serves: 2
You’ll need:
1 cup (250g) Greek yoghurt (or dairy-free alternative)
2 tbs chocolate protein powder
2 tsp shredded coconut
¼ cup (35g) fresh or frozen raspberries
Method:
1. Combine yoghurt and protein powder together in a bowl.
2. Divide between two small bowls or jars and top with coconut and raspberries to serve.
BRING A LITTLE CHRISTMAS SPIRIT TO YOUR POST-RUN MUNCHIES THIS MONTH
GINGERBREAD BLISS BALLS
Prep time: 5 minutes
Cooking time: 0 minutes
Serves: 12
You’ll need:
¾ cup (80g) rolled oats (or brown rice flakes or quinoa flakes if you’re gluten free)
⅔ cup (75g) whole almonds
⅓ cup (35g) desiccated coconut plus extra for rolling
5 pitted medjool dates
1 tsp vanilla extract
3 tsp ground ginger
½ tsp ground cinnamon
¼ tsp ground nutmeg
¼ cup (60ml) maple syrup (honey or rice malt syrup)
2 tbs water
Method:
Place all ingredients in a food processor and combine until a sticky paste has formed.
Roll into tablespoon-sized balls and roll in extra coconut. Refrigerate in an airtight container or freeze for up to 3 months.
MY CHECKLIST2025
n I commit to running the TCS Sydney Marathon presented by ASICS
n I know I have until 11:59pm 30 December AEDT to register in the General Ballot
n I understand when applying it is a fair and equal process for everyone
n I’ve double-checked my details so they’re correct when registering
n I’ll have at least $250AUD available on my bank card to avoid any issues
n I’ll patiently wait for my result on 10 January 2025 (even though I’m super keen!)
n If I’m unsuccessful, I won’t stress as I still have opportunities through the travel and charity programs
n I’ll start training now so I’ll have the best possible experience on race day! Visit here to enter!
Overfeel.
THE NEW ALL-ELECTRIC TAYCAN.
WALKING TO RUNNING THE BONDI TO BRONTE
