Running events coming up - our annual training smart tips
Waewae Express- RUNNING TIPS - AUCKLAND MARATHON EVENTS COMING UP
It’s that time of year again—we start seeing a last-minute influx of niggles as runners increase their training for the half or full Auckland Marathon at the start of November.
Fun fact: Up to 90% of marathon runners experience some sort of niggle or injury during their training.
Here at Urban Athlete, we specialise in running injuries (and we’re runners ourselves!), so we know how easily minor niggles can turn into race-day setbacks.
With just 7 weeks to go until the Auckland Marathon, now is crunch time!
Many runners are upping mileage, intensity, or speed—and that’s exactly when injuries tend to appear. But with a few smart strategies, you can stay strong, avoid injury, and cross the start line feeling ready.
1. Smart Tapering
What to do: Gradually reduce your weekly mileage by 20–30% each week starting 3 weeks before race day.
Why it works: Tapering allows your muscles, tendons, and joints to repair while maintaining fitness.
Pro Tip: Keep intensity (speed work or hill reps) but reduce volume—don’t cut everything at once.
2. Dynamic Warm-Ups
What to do: Spend 5–10 minutes on mobility and activation before each run:
Leg swings (front-back and side-to-side)
Walking lunges with a twist
Glute bridges (10–15 reps)
Calf raises (on flat or step)
Why it works: Prepares muscles and joints for running, reduces injury risk, and improves running efficiency.
3. Mini Strength Sessions
Frequency: 2–3 times per week
Focus areas:
Glutes & Hips: Clamshells, side-lying leg lifts, hip bridges
Thighs: Bodyweight squats, lunges, step-ups
Calves & Ankles: Calf raises, single-leg balance drills
Why it works: Strengthening key muscle groups improves stability, running form, and reduces overuse injuries.
4. Recovery Matters
Sleep: 7–9 hours per night for muscle repair
Hydration: Keep fluids balanced; electrolytes matter for longer runs
Self-Massage: Foam roll quads, calves, hamstrings, and glutes 5–10 minutes post-run
Why it works: Recovery prevents tissue breakdown, reduces soreness, and keeps training consistent
5. Gear Check
Shoes: Replace after ~600–800 km; break in new shoes gradually
Socks: Moisture-wicking to prevent blisters
Race Nutrition: Test gels, drinks, or snacks in training; don’t try new items on race day
Why it works: Proper footwear and nutrition prevent injuries and ensure comfort during long runs
6. Listen to Your Body
Early Warning Signs: Persistent soreness, tightness, swelling, or unusual pain
Action: Reduce load, modify training, and seek physiotherapy if needed
Why it works: Early intervention keeps minor niggles from becoming race-stopping injuries
7. Mental Prep
Visualization: Practice race day in your mind—pacing, nutrition, and finishing strong
Race Strategy: Know your pacing plan, hydration stops, and energy intake
Why it works: Mental preparation reduces stress and improves confidence on race day
Early Attention for Niggles
Got a tight calf, sore knee, or achy Achilles? Don’t wait until it stops you running. Our physios specialise in running injuries and can help you get back on track safely.
✅ Book a Running Assessment Today – we’ll help you stay strong and race-ready:
read more here: https://www.urbanathlete.co.nz/ua-running-assessment
Want More Running Tips?
Check out some of our previous blogs and resources to help you stay strong, avoid injury, and run smarter:
Our Top Run Training Tips
https://www.urbanathlete.co.nz/blog/our-top-run-training-tipsRunning & Stress: How It Affects Performance
https://www.urbanathlete.co.nz/blog/running-thoughts-urban-athleteRunning Technique Tips: Perfect Your Run – 5 Top Technical Tips
https://www.urbanathlete.co.nz/blog/runningtechniquetipsBook Review: The Lost Art of Running by Shane Benzie – 4.5/5 Stars
https://www.urbanathlete.co.nz/blog/book-review-the-lost-art-of-running-unlocking-the-secrets-to-smarter-stronger-running
We’re runners too, and we know how frustrating a last-minute injury can be. Let’s make sure your training pays off on race day!
Mā ō waewae e oma- = Running using your legs / It’s your legs that make you run
