Whether you’re running your first 10K or chasing a PB in your next marathon, there’s more to race preparation than just clocking the kms. At Aim 4 Health, we help runners and athletes feel strong, recover better, and show up on race day in peak form for both body and mind.

Here’s your easy guide to dialing in your body during the final two weeks before the big event. From what to eat, wear, and supplement, to how to sleep and recover, we’ve got you covered.

Chiropractic Care for Stronger Running

Running takes a toll on your body, especially your spine, hips, and feet. That’s where chiropractic adjustments come in to:

• Align your posture and pelvis for a smoother stride
• Reduce muscle tightness and overuse injuries
• Improve joint mobility and flexibility
• Speed up recovery between training sessions
• Fine-tune your body before race day to feel balanced and confident.

Best time to book: During your training phase: every 2–4 weeks Peak training: weekly or biweekly Race week: 3–7 days before race day Post-race: within 48 hours to help recovery

Magnesium: A Must-Have for Endurance Athletes

Magnesium is a powerful mineral that most runners aren’t getting enough of—especially leading up to a race. It can help to:

• Boosts your energy
• Reduces muscle cramps, spasms, and tightness
• Supports hydration and balances other electrolytes
• Improves sleep and recovery, especially under stress
• Lowers inflammation and post-race soreness.

Start increasing your magnesium about a week before race day. If you are not taking supplements, the best food sources for magnesium are pumpkin seeds, spinach, almonds, dark chocolate, avocado.

Electrolytes: Hydration That Works

Hydration isn’t just about water, it’s about replacing electrolytes you lose through sweat. If you want to avoid cramps, fatigue, or dehydration, this is non-negotiable. Electrolytes help to:

• Regulates muscle contractions and nerve function
• Improves fluid retention before the race
• Helps your body manage heat and reduce fatigue
• Aids faster recovery post-run

How to time it: 24 hrs before: Start sipping electrolyte drinks 1–2 hrs pre-race: Top off with up to 1 cup of fluid During race (>60 mins): Replenish every 15–30 mins with drinks, gels, or tabs Post-race: Rehydrate with electrolytes within 30 mins Smart sources: Sports drinks, electrolyte tablets, bananas, coconut water and believe it or not, pickle juice.

Don’t Try Anything New on Race Day

New shoes or clothes on race day? Big mistake. Even the smallest change can cause major problems during a race.

New shoes = blisters, foot pain, altered running form

New clothes = chafing, heat-trapping, discomfort

New gels or drinks = GI upset or nausea

Stick to shoes with at least 80–100 km of use.

Wear clothes you’ve already run in during long training runs and use anti-chafing balms

Practice with your gear before race day to avoid any surprises.

Race-Ready Nutrition

2 Weeks Out Fuelling your body starts well before race morning. Here’s how to eat smart in the lead-up to your event.

2 Weeks Before – Foundation Phase:

• Complex carbs: oats, brown rice, quinoa, sweet potato
• Lean protein: chicken, tofu, eggs, beans
• Healthy fats: avocado, nuts, olive oil
• Hydrating produce: cucumber, oranges, watermelon
• Probiotics: yogurt, kefir, sauerkraut (for gut health)

Race Week – Taper & Carb Load Phase:

• Simple carbs: white rice, bananas, pasta, bagels
• Low-fibre veg: peeled potatoes, cooked carrots, zucchini
• Electrolyte-rich foods: pretzels, pickles, broth
• Practice your race-day breakfast 2–3 days in advance
• Avoid: Spicy food, high-fat meals, unfamiliar dishes

Tip: Reduce fibre intake 3–4 days before the race to prevent GI issues

Sleep: The Ultimate Recovery Tool

Want to boost performance for free? Prioritise quality sleep during race week, this is important to:

• Supports muscle repair and recovery
• Improves mental clarity, calmness, and focus
• Enhances glycogen storage and energy metabolism
• Strengthens your immune system

The golden rule: Sleep well two nights before the race—this matters more than the night before (when nerves might keep you up anyway!)

Sleep tips:

• Stick to a regular bedtime
• Avoid screens and caffeine after dinner
• Wind down with stretching, a hot shower, or calming music
• Lay out your gear the night before to reduce anxiety

Stretching & Myofascial Release: Unlock Your Stride

As your race draws near, gentle mobility work can make a big difference. We recommend:

• Foam roll, massage ball/gun your calves, quads, glutes, hamstrings and foot arches
• Stretch your hips, hip flexors, lower back and feet

This will boosts circulation and muscle activation, reduces stiffness and asymmetry and helps you relax, breathe, and reconnect to your movement.

Do this daily for 10–15 minutes during race week to stay mobile, smooth, and ready to perform.

Want Help Planning Your Race Week?

At Aim 4 Health Chiropractic & Wellness Centre, we’ve helped hundreds of local runners get ready for big events with natural, performance-driven care. Whether you need an adjustment, magnesium advice, sleep support or a full race-week plan, we’re here for you. Let’s get you across the finish line feeling aligned, strong, and proud.

Click here to book your appointment online or call 02 9387 5383!