In 2021, almost 50 million people (about 15% of the U.S. population) participated in some form of running and jogging, according to Statista. And, from 2021 to 2022, the racing industry saw a 16.4% increase in participation in 5k and 10k races, half marathons, marathons, ultra-marathons, and triathlons, according to Running USA’s 2022 Race Trends.
With this increase in race participation, we have compiled a guide with expert tips on getting race-ready. So, whether you’re running for the first time, occasionally run on the treadmill, or are an avid runner working hard to improve your time, these tips should help you stay on track to hit the ground running on race day.
Ease into a Routine
Whether you’re a seasoned marathoner or a first-time 5K-er, it’s essential to ease into training. New runners must give their bodies time to adjust or risk increasing their chances of developing an injury. Begin with a walk-run program with short intervals of running followed by walking. For example, 2 minutes of running followed by 2 minutes of walking repeated for 30 minutes. This method allows your body to have time to adjust. Once you feel comfortable in this routine, you can increase your distance. Focus on distance before speed. Improving your speed will come with time.
As your distance and speed increases, so does the risk of injury. Injury typically occurs as we add mileage to our running regimen or add intensity (speed). Regarding distance, a good reference is you should not add more than 10% to your weekly mileage total or 10% to your longest run of the week.
We also advise new runners to allow their bodies to adjust to races by running shorter races and building up your race distances over time. Many people catch the “running bug” and want to dive straight into marathon training. We have always recommended that runners participate in shorter distances and build up your racing repertoire as you get used to the concept of what a race is all about and the physical requirements of the various distances. Ideally, you would have at least a few half marathons under your belt before you shoot for the full distance.
Listen to Your Body
It can take your muscles time to adjust to the stress of running – don’t rush the process. Before we go any further, let’s establish that recovery is part of training. Without recovery days, you risk overtraining, which can result in a decrease in performance and an increased risk of injury, according to the American Council on Exercise. The most common injuries runners should be aware of when training are:
- Runner’s Knee occurs when the cartilage in your kneecap gets irritated, causing moderate pain around or behind your kneecap. Knees are the number one site of injury for runners, and runner’s knee is the number one running-related injury.
- Achilles Tendonitis is common for those who try to go from “couch to 5K” too quickly. It occurs when the tendon connecting the back of your leg to your heel becomes swollen and painful near the bottom of your foot.
- Plantar Fasciitis is the inflammation of the plantar fascia, the tissue in the bottom of the foot used during foot movement.
- Foot Stress Fractures are prevalent and occur when a runner overtrains. They happen over time from repetitive movements, like when one’s foot hits the pavement every step. Be cautious not to slam one’s foot into the pavement when running.
- IT Band Syndrome is a common condition that occurs when the Iliotibial band, a fibrous band on the outside of the hip, thigh and knee becomes irritated and inflamed, usually across the hip bone or the outside of the knee.
- Shin splints are a lower leg condition that typically creates pain when one of two primary muscle groups of the lower leg becomes inflamed.
If your running plan has you scheduled for a run, but your body tells you the opposite, listen to your body. Consider taking that day as a rest day or cross-train on the elliptical, bike, or pool to give your legs a break.
Incorporate a Warm-up and Cool-down
It is crucial to incorporate a warm-up and cool-down into your routine. Your warm-up should include a mix of walking and light running drills for five to ten minutes to activate your muscles and help prevent injury.
Try incorporating one or all of these exercises into your warm-up routine:
- Glute Kicks: Run in place, bringing the heel of your foot up to touch your butt. Complete for 30 seconds, three times.
- Knee to Chest: Lie flat with your lower back pressed into the ground and your legs straight out in front of you. Bring one knee to your chest area and hold there for 30 seconds. Switch legs and repeat. Complete for 30 seconds, three times.
- Forward Skip: Standing straight, lift a knee to waist level while the other leg is straight. Push off the standing leg while switching legs for each landing. Skip for 30 seconds straight, take a 10-second break, and repeat three times.
- Shoulder Rolls: Standing straight with relaxed arms, shrug both shoulders toward your ears in a backward motion. Continue for 30 seconds straight, take a 10-second break, and repeat three times.
- Leg Swings: Stand straight while holding onto a wall. Flex each foot and swing one leg forward and back. Continue for 30 seconds before switching legs. Repeat three times on each leg.
- Arm Circles: Stand straight with both arms straight out to the side (your body will look like a “T”). Make circular motions forward with both arms. Complete for 30 seconds before switching your circular motion to backward. Complete for 30 seconds. Repeat three times in each direction.
And try incorporating these stretches into your cool-down:
- Leg Swings: Stand straight while holding onto a wall. Flex each foot and swing one leg forward and back. Continue for 30 seconds before switching legs. Repeat three times on each leg.
- Downward Dog: Start on your hands and knees in a tabletop position with your wrists directly under your shoulders and your knees under your hips. Lift your hips up and back, straightening your arms and legs to form an inverted V shape. Pedal your feet back and forth for 30 seconds before returning to your knees. Repeat three times.
- Quadricep Stretch: Stand up straight with your feet hip-width apart. Bend your right leg directly behind you, take hold of your right ankle and pull your foot toward your glute. Your right knee should be pointing down towards the ground. Hold for 30 seconds before switching legs. Perform three reps of 30 seconds on each leg.
- Piriformis Stretch (Figure Four Stretch): Lie flat with your knees bent and feet flat on the floor. Cross your right ankle over your left knee so your right ankle rests on your left thigh. Reach behind your left thigh with both hands and pull your left knee toward your chest. Hold for 30 seconds before switching legs. Perform three reps of 30 seconds on each leg.
Choose the Right Shoes
With so many running shoes available, sifting through different features and designs can feel daunting. Nevertheless, Alex Corbett, PT, DPT, has broken it down so readers can select the right shoe to ensure comfort, enhance performance, and minimize the risk of injury. Read our most recent blog, How to Choose Shoes for Walking and Running, to learn how to pick the perfect race-day shoe.
How a Physical Therapist Can Help You Get Race-Ready
Our physical therapists are here to help you before and after the race.
Before the Race
A physical therapist can teach you how to safely train by advising you on proper form, training methods, strategies for preventing injury, and proper shoe selection. Seeing a physical therapist to evaluate your functional mobility and movement patterns can help you become a stronger, smarter runner who’s less prone to injury.
Starting a running regimen can often reveal inefficiencies or alignment issues in the body. Improper foot alignment can cause hip pain, improper hip alignment can cause knee pain, and so on. A physical therapist can assess your gait and help you adjust your running technique, reducing your risk of injury before it occurs.
After the Race
Injuries are common after races, but don’t fret—our physical therapists are here to get you back on your feet and running in no time. If you sustain any of the injuries mentioned previously, a PT will use the following techniques.
- Runner’s Knee: Stretching exercises, strengthening exercises, positional training, cross-training guidance, taping or bracing.
- Achilles Tendonitis: Stretching exercises, strengthening exercises, dry needling, manual techniques and modalities.
- Plantar Fasciitis: Stretching exercises and strengthening exercises, dry needling, manual techniques.
- Stress Fractures: Stretching exercises, strengthening exercises, cross-training recommendations.
- IT Band Syndrome: Stretching exercise, strengthening exercises, manual techniques.
- Shin Splints: Stretching, strengthening, manual techniques, dry needling, modalities.
Your physical therapist will create a personalized treatment plan that focuses on what you need – there is no “one size fits all” to treatment plans.
Find a PT Near You
Whether you’re a brand-new runner or you’ve been running for years, seeing a physical therapist will only help. Use our interactive map tool to find a physical therapist in your area.
