When Race Day Doesn’t Go to Plan: 4 Things Your Physio Wants You to Know

At Balance In Motion, our goal is always to help you get to the start line feeling strong, confident, and race-ready. We plan, prepare, and work with you to manage niggles, build strength, and optimise performance so you can achieve your goals.

But sometimes, despite the best preparation, injury, illness, or unforeseen circumstances can mean race day doesn’t go to plan. Missing an event you’ve trained for can feel incredibly frustrating — but it doesn’t mean your hard work is wasted.

Here are 4 things your physio wants you to know if you can’t race:

1. It’s Normal to Feel Disappointed

You’ve committed your time, energy, and effort to training. Feeling flat, frustrated, or even jealous of those competing is a normal reaction. Acknowledging that emotion is the first step to moving forward.

2. You Haven’t Lost All Your Fitness

Fitness is built over weeks and months, not in a single race. Missing one event won’t erase the gains you’ve made — they’ll still be there when you’re ready to return.

3. Running Injured Isn’t Worth the Risk

While we’ll do everything we can to get you to the start line safely, sometimes running through pain can turn a minor setback into a much bigger injury. Protecting your long-term health means knowing when to step back.

4. There Will Be Other Races

This may not make the disappointment disappear right away, but there will always be another start line. With a little time, recovery, and smart training, you’ll be ready to take it on.

The Bottom Line:
Your physio’s role isn’t just to treat injuries - it’s to support your goals, keep you running for the long term, and help you perform at your best. If you’re dealing with a setback, it’s not the end of your race journey - it’s simply a pause before the next start line.

 Jess Rose