Top tips for getting race ready - importance of stretching

Taking time to rehabilitate muscles and joints is just as important as training. Tapering your running two to three weeks before a marathon is often recommended, and for good reason. If you push yourself hard all the way up to race day, by the time you come to race, your body will be exhausted both inside and out.

Tapering your training regime to slightly shorter runs in the final weeks can help to give your body a well-earned rest so that you can optimise your running on race day. Another way to rejuvenate is to incorporate light stretching and therapies, such as hot and cold therapy, into your training regime.

By stretching before and after training, you can reduce the risk of pulling muscles and causing other injuries from not warming up properly. You can do simple, at-home stretches to warm up, but exercises such as yoga and cross-training are also beneficial for maintaining muscle flexibility between runs. Additionally, using heat therapy to warm and prepare muscles and joints prior to a run and cold therapy following a run to reduce swelling, can help to keep muscles and joints in good shape ahead of your race.

So remember, plan ahead and prepare as best you can, even your last minute preparations will make a big difference on race day. Good luck!