Sydney Marathon Less Than a Week to Go! Here’s How to Prepare and Stay Injury-Free

Lukas Vojnar
Aug 26
3 min read

The countdown is on - the Sydney Marathon is this Sunday. Whether you’re lining up for your first 42.2km or chasing a personal best, the final week is all about preparation, recovery, and arriving at the start line pain-free.

At Bondi Sports Massage, we see runners every year who train hard but hit race week with tightness, soreness, or small niggles that threaten their race-day performance. The good news? With the right strategy, you can step on the start line feeling loose, confident, and ready.

What to Do If You Have a Niggle

Niggles are common in race week. A tight calf, sore hamstring, or pinchy hip doesn’t automatically mean you can’t run, but it does mean you need to manage it properly.

Don’t ignore it - small problems can blow up on race day.
Adjust training - swap runs for cycling, walking, or mobility.
Book a treatment - a remedial massage in Bondi Junction this week can release tension and free up movement.
Keep moving - complete rest can make you stiffer, not better.

Recovery and Prep You Can Do at Home

These are simple, evidence-based strategies runners can use in the final week:

1. Mobility Drills

Keeping joints moving well reduces stiffness and helps your stride stay efficient.

World’s Greatest Stretch - opens hips and thoracic spine
Hip 90/90 stretch - great for glutes and hip rotation
Cat-Cow flow - loosens spine and reduces back tightness

2. Foam Rolling & Self-Massage

Foam rolling helps reduce muscle tone and improve circulation.

Roll calves, quads, and glutes for 1-2 mins each
Use a massage ball under feet or glutes for deeper trigger points
Keep it gentle- don’t smash sore muscles this close to race day

3. Light Plyometric Activation

These exercises keep tendons reactive and primed without overloading them.

Skipping rope : 3 x 30 seconds
Bounding drills : 2 x 10m strides
Single-leg hops on grass : 2 x 10 each side

Done every other day, these help you feel bouncy instead of flat on race morning.

4. Contrast Showers or Cold Plunge

Alternating hot and cold boosts circulation and helps with soreness.

1 min cold / 2 min warm,repeated 3-4 times
Or a 5-10 min cold bath focused on the lower body

5. Nutrition & Hydration

Focus on carbs for fuel, lean protein for repair
Stay on top of electrolytes all week, not just race morning
Avoid trying anything new - stick to what you’ve practiced

How Sports Massage Fits In

While at-home recovery keeps you moving, a professional sports massage in Bondi this week can be the final edge:

Releases stubborn muscle tightness
Increases blood flow for recovery
Frees up fascia for smoother stride length

Example Race-Week Treatments

🕒 30-Minute Pre-Race Flush

Focus on one key area (e.g. calves/Achilles or quads/hips)
Light sports massage to reduce tightness without soreness
Dry needling or cupping if a specific niggle needs attention
Quick movement prep to feel loose on race day

🕐 60-Minute Full-Body Prep Session

Combines remedial massage in Bondi Junction and sports massage
Targets multiple areas: calves, hamstrings, quads, glutes, and hips
Cupping to free up fascia, dry needling for stubborn trigger points
Ends with activation drills to support posture and form

Why Thursday Is the Perfect Day to Book

The marathon is on Sunday, and Thursday is the ideal window for your final session:

Close enough to race day to loosen you up
Far enough out to avoid any post-massage soreness
Gives your body two full days to absorb the benefits

👉 That’s why we’ve kept Thursday open specifically for Sydney Marathon runners. Whether you need a remedial massage in Bondi Junction for a niggle or a light sports massage in Bondi for a pre-race flush, this is your chance to get it sorted.

Final Thoughts

The Sydney Marathon is an incredible challenge, and your body deserves to show up ready. By combining smart at-home recovery with a tailored treatment this week, you can line up on Sunday feeling loose, confident, and strong.

📅 Book your pre-race massage today. Thursday sessions are open and designed to help marathon runners get to the start line in peak condition.