How to Prep for a Running Event One Week Out

Running is very trendy right now and for good reasons. It is often free to do; if you choose to sign up for a run club, it’s brilliant for immersing yourself in the community, and if you choose to sign up for an event, you’ll have something to train for and a date to be ready by. Great for building good habits!

If you are approaching the one-week countdown before your event, hopefully, today is not the day you start your preparations! Regardless, here are some running event preparation tips to help you prepare.

Make sure you have your racing bib

If you are signed up to any event, be it the Real Insurance Harbour 10 on July 27 or the Sydney Marathon, you would have opted to either have your racing bib posted to you or to go to the collection point a day or two before the event to pick it up. Don’t forget to check in on this, as you don’t want to miss out on your race. 

Taper your training

Two weeks out, the goal is to taper your training, not stop it. You want to reduce your training load, but keep moving. If you keep training at an intense level, you’ll risk lining up on race day with sore legs and zero energy, but cut it off entirely, and your muscles may tighten up.

Instead, dial back the distance and intensity of your runs, and prioritise recovery with gentle movement like walking, Pilates and mobility sessions. 

Eat Smart

Too many people choose to binge on pasta, pizza, and high-carb foods the day before a running event. Carb loading is OK for when running very long distances, but if your body is not used to the ingredients you are putting into it, it can lead to a bad sleep, indigestion and a stomach ache in the morning. Not worth it!

If you want to eat something specific on the day before the event, add those ingredients to your diet at least a few weeks in advance. The same goes for supplementation.

As for breakfast, eat something light for energy, but not too complex. I would usually have a coffee and water 1 hour before leaving the house. And I would eat something similar, like nuts, a banana or peanut butter toast.

Packing on the day

I try to bring only the things on my back, my Apple Watch and some bandages, as there often isn’t anywhere to put bags, or you have to line up for a long time to drop your bag. I prefer convenievece.

Recovery

Make sure to prioritise recovery the week leading up to the event. Drinks lots of water, uses a foam roller, and gets a massage if needed. You want to be feeling your best.

Shopping

Just like with your diet, it is best to wear in your clothes before you get to the event day. If you have new shoes, shorts, or a shirt you’ve had your eye on, purchase them a little earlier so you can train in them to ensure they’re comfortable and you avoid any chafing.

My Personal Picks

• A light running shirt. Asics has some great light shirts that are breathable, which I prefer for running

• Sports shoes that work for your feet. Many stores will have someone who can fit you properly and recommend the right shoe. Always go for your best fit, not necessarily what is trendy. For me, Asics works for me

• Nipple Tape and Band-Aids. You don’t want chafing or blisters

• For a marathon, I wear a Camelbak for water. If I am doing a 5k or 10k, I sometimes wear my Camelbak, but i also just take water from the tables at the side of the course as i need it if not

• Step One underwear, great if your thighs chafe.

• Swanky Socks sports range, they have a light compression, which I think is great for performance

• Apple Watch. Carrying my phone can make me feel lopsided, but I can send messages and take calls on my Apple Watch if I need to

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