Running Tips For A Successful Race Day

  • 11th April 2024
  • Physiotherapy, Running

Pre Race Tips

In preparation for your race, fueling is key. Carbohydrates are essential to prevent hitting the dreaded “wall,” so opt for foods like porridge or toast for breakfast the morning before your run. It’s advisable to consume your pre-race meal at least an hour before your run to allow for proper digestion. As the race draws near, consider topping up your energy levels with easily digestible simple carbohydrates such as jelly babies or sports gels. This strategy ensures you have the necessary fuel for optimal performance during your race.

Warming up is essential to prepare your body for the upcoming race. Begin by gradually increasing your heart rate by walking or a gentle jog for a few minutes. This should be followed by dynamic movements such as short bursts of faster running, skipping (forward, sideways), and incorporating arm movements. This warm-up routine helps to prime your muscles and improve flexibility, ensuring you’re ready to perform at your best during the race.

Post Race Tips

After completing the race, a proper cooldown is essential. You should gradually bring down your heart rate with a slow job or walk this will also help remove any lingering lactate in the muscles. Incorporating a slow jog or walk after your run to facilitate this process will help you feel better once you begin to rest. Since you’re cooling down after exerting yourself, consider adding an extra layer to keep your body warm during this phase. This post-race cooldown routine helps to prevent stiffness and promotes quicker recovery.

Recovery after your run begins with proper refuelling, providing your body with the essential nutrients it needs to initiate the healing process. Aim for a balanced intake of protein and carbohydrates, ideally in a ratio of 4:1 post-run. Additionally, prioritise getting adequate sleep as it plays a crucial role in your body’s recovery process. Don’t underestimate the importance of quality rest in allowing your muscles to repair and recharge effectively.

After a hard workout, it’s normal for muscles to feel a little tight and sore; however, this shouldn’t last more than 2 or 3 days and improve with rest. Prioritising proper refuelling and adequate sleep can aid in alleviating muscle soreness, along with incorporating gentle stretching into your routine. Additionally, consider seeking out sports massages, as they can be beneficial in relieving tension and promoting recovery in sore muscles.


SPEAR are delighted to be supporting The P&J Run Fest 2024 on 14th April

If you are planning on competing in this year’s Aberdeen Runfest SPEAR physiotherapists will be on hand from 10 am to offer guidance on warm-up techniques and post-run tips. Leaflets containing a summary of the advice provided will be available for attendees.

Additionally, we are offering 10-minute sports massage taster sessions from 11:15 am to 1:15 pm.

If you enjoyed your sports massage taster classes or need an extra bit of TLC after race day. Why not book a sports massage? Our sports massage therapists are trained to target specific areas of tension and tightness, providing deeper relief. Additionally, a sports massage can help improve circulation, reduce muscle soreness, and enhance flexibility, making it an essential tool for athletes and active individuals seeking optimal performance and recovery. Participants of this year’s Aberdeen Runfest are eligible for a 10% discount on a full sports massage at SPEAR.

However, if race day doesn’t go as planned and you experience a new or reoccurring injury don’t worry! We have a fantastic team of physios available for you to schedule an appointment to ensure you get back on track in no time.