Staying Injury‑Free in the Busiest Month of Melbourne Marathon Training
We’re about 9 weeks out from the Melbourne Marathon — the month when training typically ramps up before the taper.
It’s also when I see the most runners present with sore knees, cranky shins, or tight calves. Common culprits include:
- Patellofemoral pain – knee cap pain
- Medial tibial stress syndrome – better known as shin splints
- Lateral knee pain / Iliotibial Band Syndrome (ITB syndrome) – irritation on the outside of the knee
- Calf muscle pain or strains
These aren’t random “bad luck” injuries — they’re predictable outcomes of how training is structured (or not structured). The good news? You can do a lot to reduce the risk.
Mainly Easy, With Hard Sprinkled In
Most of your running should be easy, with hard sessions sprinkled in for progression.
Keep hard work short and sharp — powerful, but risky if you overdo it.
Aim for ~80% easy and ~20% harder efforts.
Keep easy runs well below race pace — you should be able to chat without puffing.
Spread hard sessions out to give your body time to adapt.
Fitness Improves Through Recovery
Training breaks your body down; recovery is where you get fitter.
Remember: you only get fitter from the training sessions you recover from.
Sleep is the number one recovery tool. No ice bath will save you here.
Nutrition fuels adaptation — carbohydrates for energy, protein for repair, and enough total energy to meet your workload.
Stress matters. If you use a GPS watch, review your HRV and resting heart rate: an elevated resting HR or reduced HRV suggests accumulating fatigue.
Programs Are Guidelines, Not Etched in Stone
Your plan is there to guide you, not trap you.
Ask yourself: How do I feel today? Simple but effective.
A new niggle? Swap a run for cycling, skip intervals, or shorten the long run.
Had a week off sick? Don’t jump back too early — and definitely not with intensity. Check HRV and resting HR before resuming.
Avoid the “Catch‑Up Trap”
Trying to cram missed runs into the next week is a recipe for injury.
Starting in pain makes for a miserable day.
Build back gradually, even if you feel “behind”.
It’s better to start recovered, pain‑free, and slightly underprepared than to line up injured and exhausted.
Strength Training — Your Insurance Policy
Strength work protects you from injury and keeps your body robust.
- Focus on calves, quads, hamstrings, and hips.
- Keep strength work high intensity and low volume for less muscle damage and faster recovery. Seems counterintuitive? Trust me. (Or check out Chris Beardsley’s work.)
- Two short sessions per week is enough to maintain strength during heavy running blocks.
- Cross‑training like cycling or swimming can keep fitness up while easing load on your legs — your cardiovascular system won’t mind, and your legs will thank you.
Key Message
These final weeks before the taper are where the work is done — but also where small mistakes can ruin your run. Keep your paces sensible, protect your recovery, and adapt your training when needed. Race day should feel like a celebration of your training.
If you’re noticing early symptoms — a knee niggle, calf tightness, or shin soreness — book in sooner rather than later. We can get you back on track more easily with more lead‑in time before race day.