Training tips

Get Ready for the International Womens Day Fun Run:
5 Injury-Free Training Tips

Whether you're walking, jogging, or running the 5km Mater Chicks in Pink International Women’s Day Fun Run, preparing your body is essential. With the right approach, you can avoid injuries and make the most of this empowering event.
Here's how to prime your body for success.

Jumping into training too quickly can lead to injury. Instead, take a gradual approach:

  • Start small: Begin with shorter distances and slower speeds.
  • Increase gradually: Add no more than 10% to your distance or pace each week.
  • Rest days matter: Incorporate rest days to allow your body to recover and adapt to new activity levels.

Try interval training to build endurance and vary intensity:

  • Example: Alternate 5 minutes of running with 5 minutes of walking for 3 rounds.
  • Walkers: Alternate 5 minutes of brisk walking with 5 minutes of a leisurely pace.

Mix intervals with longer, slower sessions for a well-rounded schedule.

Warming up preps your muscles and joints, improves circulation, and reduces stiffness. Spend 5–10 minutes on:

  • Gentle movements: Start with walking on the spot, light jogging, or shuffling.
  • Dynamic stretches: Perform controlled movements like walking lunges, leg swings, and arm circles. These stretches loosen joints and activate muscles without holding the stretch.

A quick warm-up means you’ll feel more energised and ready to go!

After training, a proper cool-down can ease muscle tension and reduce post-exercise soreness.

  • Slow down to a gentle pace for 5 minutes before stopping.

Perform static stretches, holding each position for 30–45 seconds.

Examples of static stretches:

  • Calf stretch: Lean against a wall with one leg extended behind you.
  • Hamstring stretch: Sit with one leg straight out and reach toward your toes.
  • Thigh stretch: Bend one knee – heel towards your bottom - for a moderate thigh stretch.

Cooling down helps your body recover and prepares you for the next session.

Your body needs fuel to perform and recover:

  • Stay hydrated: Drink water throughout the day and carry a water bottle during training. Electrolytes can help if you’re training in hot weather.
  • Eat a balanced diet: Include protein, carbohydrates, and healthy fats to support energy and muscle repair.
  • Pre-run snacks: Choose light options like a banana or toast an hour before training.

Avoid experimenting with new foods or drinks close to the event.

Pain isn’t something to ignore. If you feel discomfort during training:

  • Stop immediately: Take a break to assess the problem.
  • Use ice: Apply a cold pack to reduce swelling if needed.
  • Consult a physiotherapist or podiatrist: Persistent pain or recurring issues should be checked by a professional to prevent long-term injuries.

Need extra help? We’re here for you!

If pain or discomfort is slowing you down, our network of physiotherapy and podiatry clinics can help. From assessing your gait and running posture to addressing injury risks, our experienced team is here to support you.

Book an appointment at your nearest Allsports physio or podiatry clinic today, we will get you ready to run, walk, and shine!

By following these simple steps, you’ll be ready to take on the Fun Run safely and confidently. Let’s make this event enjoyable and empowering!

John Miller 
Principal Physiotherapist, PhysioWorks Sandgate

A name synonymous with dedication and skill, John Miller takes a patient-centred approach to physiotherapy. With over 35 years of experience, he brings a wealth of knowledge and a commitment to helping patients achieve their best health outcomes. From his early days at the University of Queensland in 1988 to his extensive work across Australian and international healthcare settings, John’s journey in physiotherapy is marked by a passion for helping individuals regain their health and mobility. 

Thanks to Allsports Physiotherapy

Brooks training guides 

Check out these 4 week training guide to help you crush it at the Mater Chicks in Pink International Women's Day Fun Run, thanks to Brooks!

Brooks training guide - 5k run

Brooks training guide - 5k run

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Brooks training guide - 5k walk

Brooks training guide - 5k walk

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Strength Training

Preparing for the Mater Chicks in Pink International Women’s Day Fun Run is about more than just hitting the pavement—it’s about building strength, endurance, and making smart training choices. Whether you’re walking, jogging, or running outdoors or on a treadmill, we're here to support you.

The Benefits of Strength Training 

Did you know strength training can make you a better runner, jogger, or walker? It improves your form, boosts endurance, and reduces injury risk. Adding exercises like squats, lunges, and deadlifts to your routine will help you stay strong and balanced during your fun run. 

Functional training is also a fantastic complement to your preparation. It combines strength, cardio, and everyday movement patterns to improve agility, balance, and coordination—key skills for participants at any fitness level. Movements like lunges, squats, and rotation exercises strengthen muscles crucial for performance, reduce the risk of injury, and enhance overall movement mechanics. 

Discover how strength and functional training can take your performance to the next level: Learn More 

 

Road Running vs Treadmill Training 

Training indoors on a treadmill is a fantastic way to prepare for outdoor walks or runs: 

- Simulate hills: Set your treadmill incline to 1-2% to mimic outdoor terrain. 
- Practice pacing: Use the speed controls to maintain a steady pace. 
- Weather-proof training: Train consistently, no matter the weather. 

For outdoor sessions, try incorporating intervals or light hill training to build stamina and get ready for Mater Chicks in Pink IWDFR. 

 

At Snap Fitness, We’ve Got You 

At Snap Fitness, we’re here to support you every step of the way—no matter your fitness level or journey. Just like the Mater Chicks in Pink IWDFR brings people together to support women affected by breast cancer, we’re dedicated to building a strong and supportive community across our 260+ clubs in Australia. 

With 24/7 access to state-of-the-art clubs and flexible membership options tailored to your lifestyle, we empower you to feel strong and achieve your fitness goals. Whether it’s treadmill training, building strength, or joining group classes, Snap Fitness is here to help you every step of the way. 

Donate today and with Mater Chicks in Pink be part of the wave of change for women with breast cancer.