How to prepare for race day: a physio’s guide to peak performance

Race day is the moment every runner trains for, whether it’s your first 5K or a seasoned marathon effort. But success on the day isn’t just about how many miles you’ve logged. Proper preparation in the days and weeks leading up to your race can make the difference between hitting a personal best and struggling through the finish line.

At Total Physio, we work with runners of all levels, and we know that a smart, structured approach to race preparation is key. Here’s how to get your body and mind ready to perform at their best.

1. Taper smart, not hard

In the final 1 to 3 weeks before your race, your training volume should decrease - this is known as tapering. The goal is to allow your body to recover fully while maintaining fitness.

Avoid the temptation to squeeze in extra long runs or intense sessions. Overtraining at this stage increases injury risk and fatigue. Instead, keep runs shorter, maintain some light intensity, and focus on feeling fresh.

2. Prioritise recovery

Recovery becomes even more important as race day approaches. Make sure you:

• Get consistent, high-quality sleep

• Incorporate light mobility work or stretching

• Use foam rolling to reduce muscle tightness

• Stay hydrated throughout the day

If you’re feeling niggles, don’t ignore them. Early treatment from a physiotherapist can prevent minor issues from becoming race-ending injuries.

3. Dial in your nutrition

Race preparation isn’t the time for drastic diet changes. Stick to foods your body knows and tolerates well.

In the final 48 hours:

• Increase carbohydrate intake to top up glycogen stores

• Keep meals balanced and avoid overly heavy or unfamiliar foods

• Stay well hydrated, but don’t overdo it

On race morning, aim for a light, carbohydrate-rich meal 2 to 3 hours before the start.

4. Practice your race strategy

Know your pacing plan and stick to it. Many runners go out too fast due to adrenaline, only to struggle later.

Break the race into segments and plan how you’ll approach each one. If you’re using gels or hydration strategies, practice them during training so there are no surprises.

5. Warm up properly

A good warm-up prepares your muscles and reduces injury risk.

Before the race:

• Do 5 to 10 minutes of light jogging

• Include dynamic stretches (leg swings, lunges)

• Add a few short strides to activate your legs

Avoid static stretching right before the race - it can reduce muscle power temporarily.

6. Manage pre-race nerves

Feeling nervous is completely normal. Channel that energy positively:

• Visualise your race going well

• Focus on controlled breathing

• Stick to a familiar routine

Confidence comes from preparation - trust the work you’ve already done.

7. Listen to your body

Not every race will go exactly as planned. Be ready to adapt if needed. If something feels off, adjust your pace or expectations. Finishing strong and injury-free is always a win.

8. Plan your recovery after the race

Recovery doesn’t end at the finish line.

After your race:

• Cool down with light walking

• Rehydrate and refuel with carbs and protein

• Avoid intense training for several days

• Consider a physiotherapy check if you feel any pain or stiffness

Final thoughts

Race day success is built on consistent training, smart recovery, and thoughtful preparation. By taking care of your body and planning ahead, you give yourself the best chance to perform well, and enjoy the experience.

If you’re dealing with an injury or want expert guidance leading into your next event, the team at Total Physio is here to help you stay strong, mobile, and race-ready.