31/07/2026
🏃♀️ Race Day Ready? Here’s Your Physiotherapy Guide for Runners! 🏅
Whether you’re preparing for your first 5K, a half marathon, or a full marathon, the final days before your event are all about looking after your body- not pushing it harder.
Here are our top tips:
✅ Stick to your plan - Avoid the temptation to squeeze in one last long run. Trust the training you’ve already done.
✅ Stay hydrated - Drink plenty of water in the days leading up to your event and don’t wait until race morning to think about hydration.
✅ Prioritise sleep - A good night’s sleep throughout the week is more beneficial than worrying about the night before the race.
✅ Fuel your body - Eat balanced meals and, if appropriate for your event, gradually increase your carbohydrate intake in the days beforehand. Don’t experiment with new foods!
✅ Warm up properly - Before the start, spend around 5–10 minutes walking or jogging lightly, followed by dynamic movements to prepare your muscles and joints.
✅ Listen to your body - A little pre-race nervousness is normal, but if you’re carrying an injury or experiencing pain that changes the way you run, don’t ignore it. Seeking advice early can help prevent a small issue from becoming a bigger problem.
🏅 After the finish line: Keep moving with a gentle walk, rehydrate, refuel, and give your body time to recover before returning to training. Be proud and enjoy it!
At Waves Physiotherapy, we’re here to support runners of all abilities- whether you’re aiming for a personal best, recovering from an injury, or simply enjoying the journey.
Good luck to everyone taking part in upcoming events- we’ll be cheering you on! 🌊💙
Miles And Smiles Run Club
Penkridge Runners
Revive Yoga and Wellbeing Studio
