With race day just around the corner, the focus shifts from building fitness to sharpening race-specific strength; maintaining power, coordination, and efficiency without creating extra fatigue.
The goal is to support controlled speed and stability, especially as fatigue sets in late in the race and form can start to slip.
2–3 sets of 6–10 reps per side
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Set up in a split stance (similar to your running stride)
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Brace through your trunk and hips
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Punch the medicine ball forward with control, resisting rotation
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Move smoothly and powerfully, staying tall through the torso
This exercise builds rotational core strength, improves hip-to-trunk control, and reinforces efficient force transfer - key for staying steady and powerful when fatigue creeps in during the final kilometres.
If you’re noticing any niggles, tightness, or lingering issues, now is the time to address them not push through. Our Runner’s Program physiotherapists are specifically trained in working with runners and gait analysis, and can help you fine-tune these final weeks so you arrive at the start line feeling confident and prepared.
Book an appointment with one of our Runner’s Program physiotherapists to address any issues and set yourself up for a strong race day.
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