Tips on How to Prepare For Fun Runs from Lane Cove Physio

Lane Cove Physio have a great focus on helping people with sports injuries and also how to avoid sports injuries. It’s running season and they have put together some tips for preparing for your next race.

Lane Cove Physio offers an Injury Clinic on Monday nights from 5pm-6:30 pm where you can pop in for a quick assessment and they can advise you on whether or not further treatment is required and how long you can expect until recovery.

The injury clinic is bulk billed for those who have private health insurance as a short consult.

Please phone ahead to let them know you are coming by calling 94285772.

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With City to Surf done, the Lane Cove Fun Run coming up and Blackmore’s Marathon approaching fast, let’s check that you’re preparing yourself safely and effectively so to get the most out of your race and to avoid injury.

Preparing in the weeks prior:

  • Plan ahead – your training schedule should go for 9-12 weeks prior to your race, building you up gradually, then tapering off in the week or two before. Stick to the plan! Try not to miss any runs, and don’t add in extra runs just before.
  • Pacing – ensure that you are only gradually increasing the distance. A study from the Australian Institute of Sport In 2015 found that injuries were prevented most effectively by increasing the running distance by just 10% every fortnight.
  • Cross train – to ensure that all muscle groups are getting a workout and you’re not overdoing a select few, have a go at some other forms of exercise. For example, other forms of cardiovascular exercise such as swimming, walking and cycling and lower body strength training in the gym (squats, lunges, dead lifts) – us physios can certainly help you with this!

Two weeks before the event:

  • Hydration – stay well hydrated throughout your training plan, and particularly in the two weeks prior, helping your muscles to function at their best.
  • Diet – Eat a variety of foods that make you feel good and energized. Don’t let yourself get famished – your muscles needs energy and nutrients in order to adapt, grow and function optimally. If you are planning to consume energy gels during your race, make sure you’ve tried them beforehand.
  • Equipment/gear – make sure that you have used your gear, including your running shoes, socks and clothing many times before your event to avoid blisters/chafing etc.
  • Massage – to soften and release the tightness that may have developed in your muscles due to your training, a sports massage may be beneficial. However, don’t do this within 3 days prior to your avoid – you may lose power and/or feel sore. Similarly, avoid prolonged stretching within 3 days prior to the main run.

The day before and day of:

  • Location – know the route and familiarise yourself with the relevant maps, including first aid, toilet and water stations. Know exactly how you will get there and back.
  • Clothing and gear – lay out your clothes and gear the night before to save yourself from stressing on the morning of.
  • Sleep – have a good night’s rest the night before. At least 8 hours. Best to avoid alcohol the night before as this can dehydrate your muscles.
  • Eat breakfast 2 hours before – something that is high in carbohydrates, for example; wholegrain toast or porridge. Eat something you are familiar with so to avoid tummy upset during your race.
  • Enjoy yourself – have fun while you run. There’s no doubt that the atmosphere and all your fellow runners around you will help motivate you to get to the end.


An example of a training plan for a 10km fun run:

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Run 2km Gym Run 2km Gym Run 2km Rest day Swim
Week 2 Run 2km Gym Run 2km Gym Run 2km Rest day Cycle
Week 3 Run 4km Gym Run 2km Gym Run 3km Rest day Swim
Week 4 Run 4km Gym Run 2km Gym Run 3km Rest day Cycle
Week 5 Run 6km Gym Run 3km Gym Run 4km Rest day Swim
Week 6 Run 6km Gym Run 3km Gym Run 4km Rest day Cycle
Week 7 Run 8km Gym Run 4km Gym Run 6km Rest day Swim
Week 8 Run 8km Gym Run 4km Gym Run 6km Rest day Cycle
Week 9 Run 10km Gym Run 4km Gym Run 6km Rest day Swim
Week 10 Run 6km Gym Run 4km Gym Run 4km Swim RACE DAY!


Please note that this is just an example of a training program and will not suit all levels of ability. Please speak to your physiotherapist before embarking on such a schedule.

If you are experiencing any aches or pains throughout your training schedule, or you’d like some advice on how best to approach your running plan, make an appointment with one of our physios by calling 94285772.

lane cove physio

Lane Cove Physiotherapy

237 Longueville Road, Lane Cove NSW 2066
Phone: 9428 5772
Email[email protected]

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Do you have a local issue you would like help with? ITC is here to help just email us at [email protected]