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Preparing for the Run Melbourne Marathon

The Run Melbourne marathon is just around the corner, and whether you’re a seasoned marathoner or a first-time participant, proper preparation is key to ensuring you not only complete the race – but do so comfortably & safely.

Our Sports Podiatrist, Mitchell Podhajski, has seen firsthand how crucial it is to take the right steps in the lead-up to a long-distance race. Here are his top tips to prepare for the big day:

1 – Gradual Training Build-Up. One of the most important aspects of marathon preparation is a gradual increase in your running distance. Follow a structured training plan that allows for incremental increases in your running distances per week. This helps your body adapt to the physical demands of long-distance running without overloading your muscles, joints, & tendons.

2 – Invest in Quality Footwear. Your feet will carry you through every kilometre of the race, so it’s essential to have the right footwear. Invest in a pair of running shoes that offer adequate support, cushioning, & fit well. Visit a specialty running store where experts can analyse your gait & recommend the best shoe for your foot type.

3 – Strength & Flexibility Training. Incorporate strength training exercises that focus on your lower body, core, & feet. Strong muscles help support your joints & improve your running efficiency. Additionally, regular stretching & flexibility exercises can help reduce the likelihood of injuries & improve your overall performance.

4 – Nutrition & Hydration. Fuelling your body with the right nutrients is critical during marathon training. Focus on a balanced diet rich in carbohydrates, proteins, & healthy fats. Stay hydrated by drinking plenty of water throughout the day & consider electrolyte supplements to maintain balance during long runs.

5 – Listen to Your Body. Pay attention to any signs of pain or discomfort during your training. Ignoring these signs can lead to serious injuries. If you experience persistent pain, especially in your feet or lower legs, consult a Sports Podiatrist or other healthcare professional as soon as possible.

6 – Practice Race Day Nutrition. Experiment with different types of energy gels, bars & drinks during your training runs to determine what works best for you. Practising your race day nutrition strategy will help you avoid gastrointestinal issues & ensure you have enough energy to sustain you throughout the marathon.

7 – Reduce Your Training Volume Before the Race. In the final weeks leading up to the marathon, gradually reducing your training volume. This tapering period allows your body to recover fully and ensures you’re in peak condition on race day.

Preparing for a long-distance race like the Run Melbourne marathon requires a comprehensive approach that includes proper training, nutrition & attention to your body’s signals. By following these tips, you’ll set yourself up for a successful & enjoyable race experience. Best of luck!

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