Guide to Properly Preparing for a Running Event

In collaboration with Défi PhysioExtra and Triathlon Rive-Nord.

Participating in a running event is a rewarding experience that requires both physical and mental commitment. Whether you're a beginner or an experienced runner, proper preparation is essential to maximize performance and prevent injuries.

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 guide provides all the necessary information to help you approach your race with confidence and achieve your goals under the best conditions. Follow these expert tips from Guillaume, a physiotherapist expert in running, to set yourself up for success in your upcoming race!

1. Planning Your Training

Training is the key to success. A structured program allows for gradual improvements in endurance, speed, and muscular strength.

Follow a Progressive Plan

To prevent injuries, avoid increasing your total running volume by more than 10% per week. Programs such as those from La Clinique du Coureur can help structure your training effectively.

Listen to Your Body

If you experience persistent pain or injury, consult a healthcare professional. Our physiotherapists with expertise in running can analyze your running form to optimize technique and reduce the risk of injuries. Running assessments benefit runners of all levels, from beginners to experts, looking to prevent injuries, address pain related to running, or improve performance.

Strength Training

Incorporating two to three strength training sessions per week helps enhance performance and prevent injuries. Key muscle groups to focus on include:

• Calves / Anterior Tibialis
• Glutes (Medius and Maximus)
• Psoas
• Transverse Abdominis
• Quadriceps
• Hamstrings

Here are some exercises recommended by Guillaume:

Importance of Low-Intensity Runs

About 80% of training should be in Zone 2 (low to moderate intensity) to improve cardiovascular function and optimize running mechanics. The remaining 20% should be high-intensity efforts to boost speed and endurance.

Tapering Before the Race

Gradually reduce training volume and intensity in the two weeks leading up to the race. The final run should take place 48 hours before the event at low intensity.

2. Nutrition Before the Race

Nutrition plays a crucial role in preparing for a running event.

Carbohydrate Loading

Increase carbohydrate intake gradually 3 to 5 days before the race to maximize glycogen stores—especially beneficial for races longer than 10 km.

Avoid Hard-to-Digest Foods

Opt for light, balanced meals to minimize digestive issues on race day.

Hydration

Drink water consistently before the race to avoid dehydration, which can negatively impact performance.

3. Sleep and Recovery

Sleep is essential for allowing the body to recover and regenerate.

Get Enough Sleep

Aim for 8 hours of sleep per night to optimize recovery and energy reserves.

Optimize the Night Before the Race

Even if pre-race excitement makes it harder to sleep, prioritize resting as much as possible.

Relaxation Techniques

Practices such as meditation, deep breathing, or yoga can help improve sleep quality and reduce pre-race stress.

4. Race-Day Strategy

On race day, following key recommendations can help you avoid last-minute mistakes.

Gradual Warm-Up

Perform 5 to 10 minutes of dynamic warm-up to prepare muscles and joints while increasing heart rate.

Stick to Familiar Foods

Avoid trying new foods on race day to prevent digestive issues.

Manage Your Pace

Avoid starting too fast to prevent premature exhaustion. Instead, maintain a steady, race-appropriate pace.

Enjoy the Experience

Races can be stressful, but it’s essential to enjoy the moment and take pride in your effort.

5. Post-Race Recovery

Cool Down

Walk for 5 minutes after the race to gradually bring your heart rate back down.

Refuel Properly

Eat a protein- and carbohydrate-rich snack within an hour after finishing the race to enhance recovery.

Stretching and Massage

Perform gentle stretching and use a foam roller to relieve muscle tension.

Rest and Hydration

Drink plenty of water and get good sleep in the days following the race to allow the body to fully recover.

See You at the Finish Line?

Proper race preparation goes beyond training—it also involves smart nutrition, good sleep, effective race management, and post-race recovery. By following these tips, you’ll set yourself up for success and achieve your running goals!

For personalized advice, don’t hesitate to book an appointment with a physiotherapist with expertise in running to help you prepare for your next challenge.

Article by Guillaume Couillard, Physiotherapist with expertise in running and an experienced runner.

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