Pre-Race Prep: Feel Strong and Ready for the McGrath Launceston Running Festival

Build Confidence Before the Starting Line

The McGrath Launceston Running Festival on 1 June is nearly here, and Tamar Chiropractic & Allied Health is delighted to be a sponsor! Whether you're competing in the TAMAR CHIRO 10 KM or another race on the day, now’s the perfect time to get race-ready. We recommend scheduling a chiropractic check-up prior to event day. Why? To help improve movement patterns, relieve tension, and help you feel confident when race day arrives.

Our experienced chiropractors, many of whom are passionate athletes themselves, help runners address minor issues—like limited ankle mobility or tight hip flexors—before they become performance roadblocks.

Here are some helpful mobility exercises you can start now:

• Ankle mobility: 10 ankle circles each direction + 10-second calf stretch per leg while standing.
  
  
• Hip flexor release: 2 minutes in low lunge per side, squeezing glutes.
  
  
• Thoracic spine mobility: 10 seated torso rotations with deep breaths.

Stick to the ‘Nothing New’ Rule

While it’s often fun to try something new, that’s not the case on race day. From food to footwear, everything should be tested beforehand. We help runners fine-tune every detail—including gear, meals, and warm-up plans—to avoid last-minute surprises.

Start building your checklist:

• Practice your pre-race meal 3–4 times (think easy carbs 2–3 hours before).
  
  
• Test your race outfit in similar weather—including socks and any anti-chafing products.
  
  
• Note what nutrition timing works (e.g., eating a banana 45 min before, electrolytes 15 min before).

Simple Recovery Hacks That Work

Hydration is key—and it starts 72 hours before race day. Aim for:

• Daily water intake: Body weight (kg) × 0.033 = litres per day.
  
  
• Add 500ml for every 30 minutes of exercise.
  
  
• Include electrolytes in one drink daily during race week.

For effective self-massage:

• Roll a tennis ball under each foot for 2 minutes.
  
  
• Foam roll quads and calves (1 minute per muscle group daily).
  
  
• Try contrast therapy: 1 min cold water followed by 3 min warm water, repeated 3x after long training runs.

Ten minutes of focused mobility daily—especially for hips, ankles, and thoracic spine—can go a long way. Consistency is what counts.

Sleep and Screenings Matter

Getting good sleep helps your body recover and perform. Start now:

• Stick to a regular bedtime for at least two weeks leading up to the race.
  
  
• Create a 20-minute wind-down routine with no screens.
  
  
• Aim for 7–9 hours of sleep per night, with an additional 30 minutes on hard training days.
  
  
• Use pillow support to maintain natural spinal alignment (side sleepers: place one between knees).
  
  

Self-check your movement:

• Single-leg balance: Can you stand steadily on each foot for 30 seconds?
  
  
• Squat test: Are you able to squat with heels down and knees tracking over your toes?
  
  
• Thoracic rotation: Sitting tall, can you rotate evenly both ways?

Notice any restrictions? Let’s address them now before they slow you down.

“Your best race day starts with a body that’s ready to move—freely, confidently, and without hesitation,” says Dr Ian Northeast (Chiropractor).

Get Race Ready by Booking an Appointment

We want to help you perform at your best on race day and every day. Schedule your tune-up at Tamar Chiropractic with one of our experienced chiropractors today and run with greater confidence!

* This article was supplied by Tamar Chiropractic.