Event day is almost here! Whether you're running the TAMAR CHIRO 10 KM or another race, you want to put your preparation into action to compete at your best. With a few smart strategies, you can stay focused, avoid injury, and enjoy your race from start to finish.
Warm Up to Win
While a proper warm-up gets the blood flowing, it does something else: it primes your body for performance. Whichever race you compete in, we recommend this 10-minute protocol: Start with a light jog, then move through walking lunges with rotation, glute bridges, leg swings, and a few race-pace strides. Why this sequence? It wakes up the neuromuscular system, activates your key running muscles in the right order, and reduces injury risk by more than half.
Biomechanics: The Hidden Link Between Performance and Pain
Even minor misalignments can drain energy, strain muscles, and impact your race. We've worked with runners who experienced remarkable gains—like shaving several minutes off their 10 KM—after correcting subtle pelvic imbalances. During post-run stretches, check for these red flags: Is one side tighter? Does one arm swing wider? Does one foot turn out more? These subtle signs often point to more significant alignment issues. Spotting them early can make your race feel easier, regardless of distance.
Mid-Race Form and Self-Checks
When fatigue sets in, mid-race check-ins are particularly helpful. Every kilometre or so, run through this mental list: Are my shoulders relaxed? Am I breathing deeply? Are my feet landing softly? These simple cues help preserve efficiency, especially in longer events like the 10 KM and half marathon.
Know the Difference Between Discomfort and Danger
Mild, symmetrical discomfort that increases gradually can often be managed mid-race. But sharp, sudden, or one-sided pain—especially with clicking? That could signal injury. If your form starts to change because of discomfort, it’s time to stop, not push through it. Before race day, define your personal “stop signals” so you’re ready to make smart decisions in the moment.
Recovery: Your Fast Track Back to Training
The first 30 minutes after your race are key. No matter which event you complete, it’s important to walk for five minutes, stretch your calves, hamstrings, and hip flexors, and eat something with both protein and carbs. These simple steps reduce soreness and help you return to training days earlier than if you skipped them.
Don’t Forget Sleep
It’s also important to pay attention to your pillow and posture. Side sleeper? You should place a thin pillow between your knees. Prefer to sleep on your back? You may benefit from a towel roll under your neck. These small tweaks help maintain alignment and comfort—especially during high-training weeks.
Small Adjustments May Help You Run Easier
Most runners carry around two or three hidden restriction zones. These compensations chip away at your stride efficiency over time. A quick gait analysis—via video or at a specialty running store—can help uncover what’s slowing you down. When function is restored, your running may feel smoother, lighter, and faster—even at higher speeds.
“Form and recovery matter just as much as fitness—your best run comes when everything moves in harmony,” emphasises Dr Ian Northeast (Chiropractor).
Tamar Chiropractic Supports Every Runner
We’re proud sponsors of the Launceston Running Festival. Whichever race you choose to compete in, we’re here to help you move well and recover better. Book your tune-up or post-race recovery session today.
* This article was prepared by Tamar Chiropractic and Allied Health, sponsors of the McGrath Launceston Running Festival.