Hi everyone! It’s Leah from Moorooka Chiropractic Centre. I've got two races on the calendar this year: Bridge to Brisbane in September, then a half trail marathon in October. Two very different terrains, one body that has to hold up for both.

As a chiropractor, I see the injuries that come from people ramping up their running too fast, or ignoring small niggles until they turn into big ones. So this time round, I've been deliberate about how I'm training — and I wanted to share what's actually working, in case it helps anyone else with a race on the horizon.

1. Give Every Run a Job to Do

I run three times a week, and each session has a different purpose:

• An easy run — to build aerobic base without digging a hole I can't recover from

• A long run — to teach my body (and brain) to handle time on feet

• A tempo run or hill sprints — to build speed and strength

Three quality runs beat five tired ones. If you're only running "because you're supposed to," it's worth asking what each session is actually training for.

I'll be honest — I didn't build this plan myself. I use an app called Runna, which structures and guides my runs each week leading into race day. It keeps my pace in check by coaching me in real time if I go too fast or too slow, tracks my progress, gives feedback, and includes proper warm-ups and cool-downs. I'm genuinely passionate about this app — I wouldn't be running the distances I am without it. (If you want to try it, I've popped a discount code at the bottom of this post.)

2. Don't Skip the Gym for the Sake of More Kilometres

I train in the gym one to two times a week for strength work. When a race is looming, it's tempting to think every session should be spent running — but strong glutes, hips and core are what hold your form together when you're fatigued, which is exactly when injuries happen.

Strength training isn't cross-training. It's part of the training.

3. Recovery Isn't Optional — It's Scheduled

After every single run, I spend 8 to 15 minutes stretching with a foam roller or massage gun. Not just when I feel tight — every time.

Recovery compounds the same way training load does. Skipping it is how small tightness turns into a real problem two weeks out from race day. It's boring, but it's necessary — and you always feel better afterwards.

4. Deal With Niggles Before They Become Injuries

Running on both pavement and trail puts a lot of repetitive impact through your legs, hips and pelvis, and I feel that load build up if I don't stay on top of it.

My personal routine includes:

• Cold laser therapy on my knees when they need it
• Chiropractic adjustments one to two times a week, to keep my hips and pelvis moving well under load and support optimal nerve function for muscle activation and recovery

The goal isn't to fix an injury. It's to never let one start.

5. Fuel Like It's Part of the Plan, Not an Afterthought

This is the one people underestimate the most. I track my macros to make sure I'm actually giving my body what it needs to recover and adapt — not just what's easy to grab.

Coffee and lollies might get you through a run, but they're not fuelling recovery or repair. Underfuelling is one of the fastest ways to end up injured or stalled, instead of getting fitter.

6. Chase Pace on Top of a Solid Base — Not Instead of One

I'd love to run faster — that's a real goal of mine. But speed only sticks when it's built on consistent training, proper recovery and enough fuel. Chasing pace before those pieces are in place is how people end up sidelined instead of on the start line.

New to Running? Here's the One Thing That Helped Me Push Through

If you've never been a runner and you're thinking about getting into it: most people quit because they think it's too hard, or they don't enjoy it. What I've realised is that everyone who loves running also hated it for the first few weeks. Everyone has to go through the hard phase to get to the part where it feels good.

---

Try Runna Free

If you'd like to try the app that's been guiding my training, you can get 2 weeks free with my code: RUNNA5ITDIG3

Happy running,

Dr Leah

---

Dealing with niggles, tightness, or a nagging injury while training for your own event? Book an appointment with our team at Moorooka Chiropractic Centre — we work with runners preparing for everything from fun runs to trail marathons.

---

FAQ

How many times a week should I run when training for a race?	Three well-structured runs — an easy run, a long run, and a tempo or hill session — is often more effective than five runs done at low quality and high fatigue.
Do I still need to do strength training if I'm running a lot?	Yes. Strength training supports the glutes, hips and core, which keep your running form stable as you fatigue — this is when most running injuries occur.
Can a chiropractor help with running injuries?	Yes. Chiropractic care can support hip and pelvic mobility, nerve function and muscle activation, which is particularly useful for runners managing repetitive impact from pavement or trail running.
What's the biggest mistake runners make before a race?	Chasing pace or increasing mileage before building a consistent aerobic base, strength foundation and proper fuelling — this combination is what typically leads to injury or burnout before race day.