{"id":12403,"date":"2025-03-17T21:19:00","date_gmt":"2025-03-18T01:19:00","guid":{"rendered":"https:\/\/dev.physioextra.ca\/en\/health-tips\/guide-to-properly-preparing-for-a-running-event-2\/"},"modified":"2026-04-21T15:38:38","modified_gmt":"2026-04-21T19:38:38","slug":"guide-preparing-running-event","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/guide-preparing-running-event\/","title":{"rendered":"Guide to Properly Preparing for a Running Event"},"content":{"rendered":"<p data-start=\"347\" data-end=\"601\">A well-structured training plan, a suitable diet, restorative sleep, and effective race-day management are key elements not to overlook. Additionally, post-race recovery plays a crucial role in maintaining your fitness and ensuring continuous progress.<\/p>\n<p data-pm-slice=\"1 1 []\">This guide provides all the necessary information to help you approach your race with confidence and achieve your goals under the best conditions. Follow our expert tips, to set yourself up for success in your upcoming race!<\/p>\n<h2 style=\"font-weight: normal;\" data-start=\"884\" data-end=\"918\">1. Planning Your Training<\/h2>\n<p data-start=\"920\" data-end=\"1050\">Training is the key to success. A structured program allows for gradual improvements in endurance, speed, and muscular strength.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"1052\" data-end=\"1087\">Follow a Progressive Plan<\/h3>\n<p data-start=\"1089\" data-end=\"1280\">To prevent injuries, avoid increasing your total running volume by more than <span style=\"font-weight: bold;\">10% per week<\/span>. Programs such as those from <a style=\"text-decoration: underline;\" href=\"https:\/\/lecoachingducoureur.com\/plans-gratuits\/plans-entrainement-route\/\" rel=\"noopener\"><em data-start=\"1208\" data-end=\"1232\">La Clinique du Coureur<\/em><\/a> can help structure your training effectively.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"1282\" data-end=\"1311\">Listen to Your Body<\/h3>\n<p data-start=\"1313\" data-end=\"1692\">If you experience persistent pain or injury, <span style=\"font-weight: bold;\">consult a healthcare professional<\/span>. Our <a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/service\/physiotherapy\/\" rel=\"noopener\">physiotherapists with expertise in running<\/a> can analyze your running form to optimize technique and reduce the risk of injuries. <a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/expertise\/running-assessment-and-analysis\/\" rel=\"noopener\">Running assessments<\/a> benefit runners of all levels, from beginners to experts, looking to prevent injuries, address pain related to running, or improve performance.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"1694\" data-end=\"1721\">Strength Training<\/h3>\n<p data-start=\"1723\" data-end=\"1878\">Incorporating <strong data-start=\"1737\" data-end=\"1789\">two to three strength training sessions per week<\/strong> helps enhance performance and prevent injuries. Key muscle groups to focus on include:<\/p>\n<ul data-start=\"1880\" data-end=\"2031\">\n<li data-start=\"1880\" data-end=\"1914\">Calves \/ Anterior Tibialis<\/li>\n<li data-start=\"1915\" data-end=\"1950\">Glutes (Medius and Maximus)<\/li>\n<li data-start=\"1951\" data-end=\"1964\">Psoas<\/li>\n<li data-start=\"1965\" data-end=\"1993\">Transverse Abdominis<\/li>\n<li data-start=\"1994\" data-end=\"2012\">Quadriceps<\/li>\n<li data-start=\"2013\" data-end=\"2031\">Hamstrings<\/li>\n<\/ul>\n<p>Here are some exercises recommended by Guillaume:<\/p>\n<figure style=\"width: 822px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" style=\"height: auto; max-width: 100%; width: 822px;\" src=\"https:\/\/physioextra.ca\/wp-content\/uploads\/renforcement-course-a-pied-physioextra-en.png\" alt=\"renforcement-course-a-pied-physioextra-en\" width=\"822\" height=\"1500\" \/><figcaption class=\"wp-caption-text\">Source: Wibbi<\/figcaption><\/figure>\n<h3 style=\"font-weight: normal;\" data-start=\"2033\" data-end=\"2075\">Importance of Low-Intensity Runs<\/h3>\n<p data-start=\"2077\" data-end=\"2304\">About <strong data-start=\"2083\" data-end=\"2122\">80% of training should be in Zone 2<\/strong> (low to moderate intensity) to improve cardiovascular function and optimize running mechanics. The remaining <strong data-start=\"2232\" data-end=\"2272\">20% should be high-intensity efforts<\/strong> to boost speed and endurance.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"2306\" data-end=\"2340\">Tapering Before the Race<\/h3>\n<p data-start=\"2342\" data-end=\"2511\">Gradually reduce training volume and intensity in the <span style=\"font-weight: bold;\">two weeks leading up to the race<\/span>. The final run should take place <strong data-start=\"2462\" data-end=\"2491\">48 hours before the event<\/strong> at low intensity.<\/p>\n<h2 style=\"font-weight: normal;\" data-start=\"2518\" data-end=\"2555\">2. Nutrition Before the Race<\/h2>\n<p data-start=\"2557\" data-end=\"2623\">Nutrition plays a crucial role in preparing for a running event.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"2625\" data-end=\"2655\">Carbohydrate Loading<\/h3>\n<p data-start=\"2657\" data-end=\"2808\">Increase carbohydrate intake gradually <strong data-start=\"2696\" data-end=\"2727\">3 to 5 days before the race<\/strong> to maximize glycogen stores\u2014especially beneficial for races longer than 10 km.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"2810\" data-end=\"2846\">Avoid Hard-to-Digest Foods<\/h3>\n<p data-start=\"2848\" data-end=\"2925\">Opt for <strong data-start=\"2856\" data-end=\"2881\">light, balanced meals<\/strong> to minimize digestive issues on race day.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"2927\" data-end=\"2946\">Hydration<\/h3>\n<p data-start=\"2948\" data-end=\"3057\">Drink water consistently <strong data-start=\"2973\" data-end=\"2992\">before the race<\/strong> to avoid dehydration, which can negatively impact performance.<\/p>\n<h2 style=\"font-weight: normal;\" data-start=\"3064\" data-end=\"3094\">3. Sleep and Recovery<\/h2>\n<p data-start=\"3096\" data-end=\"3165\">Sleep is essential for allowing the body to recover and regenerate.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"3167\" data-end=\"3193\">Get Enough Sleep<\/h3>\n<p data-start=\"3195\" data-end=\"3277\">Aim for <strong data-start=\"3203\" data-end=\"3233\">8 hours of sleep per night<\/strong> to optimize recovery and energy reserves.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"3279\" data-end=\"3323\">Optimize the Night Before the Race<\/h3>\n<p data-start=\"3325\" data-end=\"3424\">Even if pre-race excitement makes it harder to sleep, prioritize <strong data-start=\"3390\" data-end=\"3421\">resting as much as possible<\/strong>.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"3426\" data-end=\"3457\">Relaxation Techniques<\/h3>\n<p data-start=\"3459\" data-end=\"3577\">Practices such as <strong data-start=\"3477\" data-end=\"3516\">meditation, deep breathing, or yoga<\/strong> can help improve sleep quality and reduce pre-race stress.<\/p>\n<h2 style=\"font-weight: normal;\" data-start=\"3584\" data-end=\"3613\">4. Race-Day Strategy<\/h2>\n<p data-start=\"3615\" data-end=\"3700\">On race day, following key recommendations can help you avoid last-minute mistakes.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"3702\" data-end=\"3727\">Gradual Warm-Up<\/h3>\n<p data-start=\"3729\" data-end=\"3836\">Perform <strong data-start=\"3737\" data-end=\"3775\">5 to 10 minutes of dynamic warm-up<\/strong> to prepare muscles and joints while increasing heart rate.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"3838\" data-end=\"3871\">Stick to Familiar Foods<\/h3>\n<p data-start=\"3873\" data-end=\"3938\">Avoid trying new foods on race day to prevent digestive issues.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"3940\" data-end=\"3966\">Manage Your Pace<\/h3>\n<p data-start=\"3968\" data-end=\"4081\">Avoid starting too fast to prevent premature exhaustion. Instead, maintain a <strong data-start=\"4045\" data-end=\"4078\">steady, race-appropriate pace<\/strong>.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"4083\" data-end=\"4113\">Enjoy the Experience<\/h3>\n<p data-start=\"4115\" data-end=\"4214\">Races can be stressful, but it\u2019s essential to <strong data-start=\"4161\" data-end=\"4211\">enjoy the moment and take pride in your effort<\/strong>.<\/p>\n<h2 style=\"font-weight: normal;\" data-start=\"4221\" data-end=\"4251\">5. Post-Race Recovery<\/h2>\n<h3 style=\"font-weight: normal;\" data-start=\"4253\" data-end=\"4272\">Cool Down<\/h3>\n<p data-start=\"4274\" data-end=\"4359\">Walk for <strong data-start=\"4283\" data-end=\"4311\">5 minutes after the race<\/strong> to gradually bring your heart rate back down.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"4361\" data-end=\"4386\">Refuel Properly<\/h3>\n<p data-start=\"4388\" data-end=\"4496\">Eat a <strong data-start=\"4394\" data-end=\"4448\">protein- and carbohydrate-rich snack within an hour<\/strong> after finishing the race to enhance recovery.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"4498\" data-end=\"4530\">Stretching and Massage<\/h3>\n<p data-start=\"4532\" data-end=\"4616\">Perform <strong data-start=\"4540\" data-end=\"4561\">gentle stretching<\/strong> and use a <strong data-start=\"4572\" data-end=\"4587\">foam roller<\/strong> to relieve muscle tension.<\/p>\n<h3 style=\"font-weight: normal;\" data-start=\"4618\" data-end=\"4646\">Rest and Hydration<\/h3>\n<p data-start=\"4648\" data-end=\"4761\">Drink plenty of water and get <strong data-start=\"4678\" data-end=\"4723\">good sleep in the days following the race<\/strong> to allow the body to fully recover.<\/p>\n<h2 style=\"font-weight: normal;\" data-start=\"4768\" data-end=\"4805\">See You at the Finish Line?<\/h2>\n<p data-start=\"4807\" data-end=\"5046\">Proper race preparation goes beyond training\u2014it also involves <strong data-start=\"4869\" data-end=\"4951\">smart nutrition, good sleep, effective race management, and post-race recovery<\/strong>. By following these tips, you\u2019ll set yourself up for success and achieve your running goals!<\/p>\n<p data-start=\"5048\" data-end=\"5204\">For personalized advice, don\u2019t hesitate to book an appointment with a <a style=\"text-decoration: underline;\" href=\"https:\/\/physioextra.ca\/en\/service\/physiotherapy\/\" rel=\"noopener\">physiotherapist with expertise in running<\/a> to help you prepare for your next challenge.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A well-structured training plan, a suitable diet, restorative sleep, and effective race-day management are key elements not to overlook. Additionally, post-race recovery plays a crucial role in maintaining your fitness and ensuring continuous progress. This [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11565,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[456,547,682,540],"tags":[],"class_list":["post-12403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-health-and-sports","category-running","category-running-articles","category-sports-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Guide to Properly Preparing for a Running Event | PhysioExtra<\/title>\n<meta name=\"description\" content=\"Get expert tips on preparing for a running event, from training and nutrition to race-day strategy and post-race recovery, ensuring optimal performance and injury prevention.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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