Race-Ready: Marathon Prep Tips from the Experts
August 2025
By Essendon Sports Medicine Team
Whether you're training for Melbourne, Sydney, or your next PB – this is your essential prep guide.
🎥 Missed the webinar? Watch the full recording -->
With the Melbourne and Sydney Marathons fast approaching, thousands of runners are deep in their training blocks – logging kilometres, tweaking nutrition, and hoping their bodies hold up for race day. But are you doing everything you can to run smarter, stay injury-free, and finish strong?
At Essendon Sports Medicine, we recently hosted a free webinar with two of our most experienced performance clinicians — Lachie Ash-Smith (Sports Podiatrist) and Shaun Rogers (Sports Physiotherapist) — to give runners practical tools to get race-day ready.
Here’s a recap of some of the most valuable takeaways for runners chasing performance without compromising their bodies.
The Strength Metrics That Matter
One of the key themes from the session: distance running isn’t just about cardio — it’s about strength.
“We consistently see underpowered calves and glutes in runners breaking down mid-race,” Lachie explained.
The webinar breaks down objective strength testing data using tools like VALD force platforms, showing how seated calf raise strength, hopping ability, and hip control are all strongly linked to running performance and injury prevention.
If you want to hold pace in the final 10km, you need strength in the right places.
Super Shoes – Hype or Help?
With more runners switching to carbon-plated shoes, Lachie addressed the big question:
Do super shoes actually work, and who are they best suited to?
Their answer: yes, but with a catch.
They're most effective for well-trained runners who already move efficiently. For others, they can mask weaknesses or even contribute to injury if used inappropriately during long training blocks.
“The shoe can’t do the work for you — if your calf or foot strength isn’t there, that energy return can become a problem instead of a benefit,” Lachie noted.
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🩹 Injured Mid-Training? It’s Not Too Late
Another big theme: you don’t have to stop running completely if something’s sore.
Lachie and Shaun shared tips on adjusting training loads, cross-training options, and modifying footwear to keep you progressing while managing a niggle.
“In most cases, runners can keep moving forward with a clear plan — strength testing helps us know what’s safe to push and what to back off,” Shaun said.
Know Your Numbers, Train With Purpose
Perhaps the biggest message was this: Data = direction.
Whether you're a casual runner or chasing a sub-3-hour marathon, understanding your own body's metrics gives you a roadmap to smarter, more individualised training.
And that’s where a Running Assessment can make a big difference.
What’s Involved in a Running Assessment?
Whether you’re chasing a PB, managing a niggle, or simply want to improve your technique and efficiency, our Running Assessment gives you the tools to understand your body and train smarter.
Delivered by our expert team of sports podiatrists and physiotherapists at Essendon, Blackburn and Malvern East, this 1-hour session combines detailed movement analysis and performance testing tailored to runners.
1. Treadmill Gait Analysis
We’ll film and analyse your running technique in real-time, assessing:
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Footstrike patterns
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Cadence and stride length
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Posture, arm swing, and pelvic control
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Asymmetries or movement inefficiencies
You’ll see exactly how you run — and where adjustments might help improve form and reduce fatigue.
2. VALD Strength Testing
Using high-end performance tech, we assess key strength metrics that matter for runners:
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Seated Calf Raise Strength – crucial for propulsion and endurance
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Reactive Strength Index (Hop Test) – linked to running economy
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Hip and Knee Strength – vital for control, balance and injury prevention
These tests provide objective, sports science-based data — no guesswork involved.
3. Performance Review & Action Plan
We wrap it all up with a personalised review, helping you understand:
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What you’re doing well
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Where strength or control may be lacking
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What to focus on to run stronger, more efficiently, and with less risk of injury
You’ll leave with a clear understanding of how your body is performing — and what steps to take next to optimise your training.