Welcome to your physio guide about how to successfully train for the Nike Melbourne Marathon Festival 2026.

The countdown is on with roughly 2-months to go before the big race weekend. Whether you’re tackling your first successfully 10 km, half marathon, or the full 42.2 km, a successful race isn’t just about stacking up the kilometres or watching the clock – it’s about training smart, staying healthy, and taking care of your body. 

As physios, we know what a good training plan looks like and what a bad one looks like. We love to see balanced training plans involving running, strength, recovery, and injury prevention. Here are some key physio tips and tricks to help you reach your goal this October!

1. Increase Your Running Load Gradually

If you are new to running, start with achievable goals and do not fixate on high mileage. Start small and work your way up gradually.

One of the biggest mistakes runners make is increasing their running distance too fast. This can lead to overtraining and injury. Your muscles, tendons, bones, and joints have to adapt to the volume of exercise, and it is important to give your body time to adjust. 

2. A “no pain, no game” training plan is not always the best

A small ache that appears during a run is not always something to push through.

Keep note if you experience any …

Pain that alters your running technique 

Symptoms lasting longer than 24–48 hours

Pain at night

Swelling, redness, heat, bruising or tenderness after training  

Early assessment by a physio can often address the underlying issue before it develops into a more significant injury.

3. There Is No Running Without Strength Training

Running alone does not build all the strength needed for race day. Neglecting strength training can encourage injury and often leads to missed potential regarding running form and overall performance.  

Including two strength sessions each week can improve running efficiency while reducing injury risk.

We recommend targeting …

Glute strengthening

Hamstring strengthening

Quadriceps strengthening

Calf strengthening

Core stability

Hip mobility

A stronger body helps absorb the repetitive forces of all those running strides.

4. Recovery is a Non-negotiable

Your body requires rest and recovery between training sessions; this extends much further than ice baths and protein bars! 

You can help your body recovery by utilising the following: 

Quality sleep

Good nutrition

Hydration

Rest days

5. When Should You See a Physiotherapist?

Consider booking an assessment if you experience:

Persistent pain while running

Recurrent injuries

Difficulty increasing training volume

Pain after long runs

Concerns about running technique

Ready for the Start Line

The Melbourne Marathon is an incredible achievement, regardless of the distance you choose. Training appropriately and looking after your body is an integral part of achieving your running goal.

Good luck! 

Niamh Proctor/ Physiotherapist @ Total Balance