The Totalsports Women’s Race at Marks Park Sports Club in Emmarentia on 16 August 2026 is more than just a run — it’s a celebration of women’s solidarity, fitness, and community in Johannesburg. Thousands of Gauteng women will lace up for this special event, enjoying the scenic route and empowering atmosphere.
But with increased training in the lead-up, many runners risk common injuries that can derail their preparation or race day enjoyment. At Broadacres Physio in Fourways, we support many women preparing for local events like this one.
With smart injury prevention strategies, you can train confidently, race strongly, and recover well.
Why Women Runners Are Prone to Specific Injuries
Women’s bodies respond differently to running due to factors like wider hips (Q-angle), hormonal fluctuations, and bone density changes. Common issues we see in Gauteng runners training for events like the Totalsports Women’s Race include:
- Runner’s Knee (Patellofemoral Pain)
- IT Band Syndrome
- Shin Splints
- Stress Fractures (especially in those with lower bone density)
- Pelvic Floor or Hip Issues (linked to pregnancy history or hormonal changes)
The Emmarentia area’s mix of grass, tar, and slight undulations adds variety — but also extra load if your body isn’t prepared.
Key Injury Prevention Strategies for the Totalsports Women’s Race
1. Build Strength Specifically for Women
Focus on:
- Glute medius and hip stabilisers (very important due to wider pelvis)
- Core and pelvic floor strength
- Single-leg balance exercises
2. Gradual Training Build-Up
Follow the 10% rule for weekly mileage increases. Include easy recovery runs and at least one full rest day per week.
3. Address Hormonal Factors
Be mindful of menstrual cycle phases. Some women experience looser ligaments mid-cycle — adjust intensity accordingly.
4. Proper Footwear and Recovery
- Choose shoes with good cushioning and support for your foot type
- Replace running shoes every 500–800 km
- Prioritise sleep and nutrition (iron and calcium are especially important for women)
5. Warm-Up and Cool-Down Routine
Always include dynamic stretches before runs and static stretches plus foam rolling afterwards.
Practical Physio Exercises for Women Runners
Try these at home 2–3 times per week:
- Clamshells — Lie on your side with knees bent. Lift top knee while keeping feet together. 3 sets of 12–15 per side.
- Single-Leg Romanian Deadlifts — Great for hamstring and glute strength.
- Side Planks — Build lateral core stability.
- Pelvic Floor Activation — Gentle “knack” exercises before impact activities.
When to See a Physiotherapist
Book with a women’s health or sports physio in Fourways or Broadacres physio if you experience:
- Knee or shin pain that doesn’t settle after 48 hours
- Pelvic or groin discomfort during or after runs
- Recurrent stress or fatigue fractures in the past
- Pain that changes your running form
- Any leaking or pelvic pressure during runs
Early assessment prevents small issues from affecting your race day.
The Totalsports Women’s Race and Johannesburg Women
This event perfectly captures the spirit of active women in Gauteng — balancing careers, family, and fitness. Training around busy schedules, traffic, and family commitments is challenging, but the sense of community at Marks Park makes it worthwhile.
Broadacres Physio proudly supports women runners in Fourways and across Johannesburg with practical, evidence-based care tailored to female physiology.
Conclusion
The Totalsports Women’s Race on 16 August 2026 is a wonderful opportunity to celebrate strength and solidarity. By focusing on smart training, targeted strength work, and listening to your body, you can cross the finish line strong and injury-free.
Nicola Walker, Jessica Krone, and Gemma Schultz at Broadacres Physio in Fourways are experienced in helping women runners prepare for and recover from local events like this one. Our caring, professional approach supports you at every stage.
Ready to train confidently for the Totalsports Women’s Race?
Book a pre-race assessment with our team today. We’ll identify any risk areas and create a personalised injury prevention and performance plan.
Visit https://www.baphysio.co.za or contact our Broadacres practice in Fourways to schedule your appointment.
Run strong, run together, and enjoy every step!
FAQ
Q1: How many weeks before the race should I start specific injury prevention? Ideally 8–10 weeks out. The sooner you address weaknesses, the better.
Q2: Is it safe to run through mild discomfort during training? Mild muscle fatigue is normal, but any sharp pain or pain that alters your form should be checked by a physiotherapist.
Q3: Can men come to support at the Totalsports Women’s Race? Yes, the event welcomes supporters. Physio tips in this post apply to all runners too!
Q4: What if I have a history of stress fractures? See a physiotherapist early for bone-loading assessment and modified training advice.
Q5: Do I need a referral for physiotherapy? No referral is needed. Book directly with our team at Broadacres Physio.
Take Control of Your Pain Today
Don’t let pain or stiffness hold you back. Heat and cold therapy at Broadacres Physio in Broadacres, Fourways can help you manage discomfort, recover faster, and live an active life. Our expert physiotherapists are ready to guide you with personalized, science-backed care.
Ready to feel the difference? Visit www.baphysio.co.za to book your appointment today. Let Broadacres Physio help you thrive in Fourways, Johannesburg!
📍 Visit us at Broadacres Physio in Fourways
📞 Call us on 011 467 8300
📧 Email us at admin@baphysio.co.za
🌐 www.baphysio.co.za
Let’s get you moving, healing, and thriving — the way your body was designed to.
Broadacres Physio – Where Healing Starts With Understanding
At Broadacres Physio, we believe that healing starts by understanding you. By treating the underlying causes — not just the symptoms — we give you the tools, knowledge, and support to reclaim your health and stay pain-free for the long run.
Let’s keep you moving. Book your session today at www.baphysio.co.za.
Add a Comment