Run Strong This March: Preparing for Run for the Kids 🏃‍♀️🏃‍♂️

jessiemayo85
2 days ago
2 min read

With March in full swing across Australia, running season is here. The cooler mornings, community energy, and major events make it the perfect time to lace up your shoes. One of the biggest highlights on the calendar is Run for the Kids, featuring its iconic 15km course through Melbourne.

Whether you're aiming for a personal best or simply soaking up the atmosphere, proper preparation is key to enjoying the day injury-free. As physiotherapists, we love seeing our community stay active — and we also want to help you run strong, recover well, and avoid those last-minute niggles.

Why the 15km Distance Is Unique

A 15km run sits in the sweet spot between a 10km and a half marathon. It’s long enough to challenge your endurance, but short enough that many runners increase their training load quickly — sometimes too quickly.

Common issues we see in the lead-up to events like this include:

Shin splints
Achilles tendon pain
Knee pain (runner’s knee)
Calf strains
Plantar fasciitis

The good news? Most running injuries are preventable with the right plan.

5 Physio Tips to Prepare for Race Day

1️⃣ Build Gradually

Increase your weekly distance by no more than 10% per week. Sudden spikes in mileage are one of the biggest injury risk factors.

2️⃣ Strength Train (Yes, Runners Need It!)

Strong muscles absorb load more efficiently. Focus on:

Calf raises
Single-leg squats
Glute bridges
Step-downs
Core control exercises

Two strength sessions per week can significantly reduce injury risk.

3️⃣ Don’t Ignore Niggles

Pain that changes your stride, lingers after a run, or worsens over time isn’t “normal soreness.” Early physio intervention can often keep you training instead of sidelined.

4️⃣ Respect Recovery

Recovery isn’t lazy — it’s productive. Sleep, hydration, nutrition, and at least one rest day per week matter just as much as your long run.

5️⃣ Taper Smart

In the final 7–10 days before Run for the Kids, reduce your volume but maintain some light intensity. This allows your body to freshen up without feeling flat.

Race Day Tips

Don’t try anything new (shoes, gels, or pacing strategy).
Start slightly slower than you think you should.
Break the course into smaller mental chunks.
Enjoy the atmosphere — community events like this are what running is all about.

After the Finish Line

Post-run soreness is normal for 24–48 hours. However, sharp pain, swelling, or limping isn’t. Early assessment can make a big difference in recovery time and prevent small issues from becoming long-term injuries.

Training for an Event?

Whether you're running the 15km, tackling a shorter distance, or just getting back into exercise after summer, our physiotherapy team can help with:

Running assessments & gait analysis
Personalised strength programs
Injury management
Return-to-run plans
Performance optimisation

March is an exciting month for runners across Australia. If you’re preparing for Run for the Kids, we wish you the best of luck — and if you need support along the way, we’re here to help you cross that finish line feeling strong.

Ready to run your best? Book an appointment with our physio team today. 🏁