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PT Recommended Tips for Race Day!

April 11, 2017


Woman Running On Pier


  • Be prepared and lay out everything the night before that you will need for race day.
  • Stick to your routine.  Do not try anything new for breakfast, clothing, shoes, etc.
  • Eat a highly digestible breakfast a couple hours before the start. Something like toast and jam, a banana or a bagel with a little peanut butter.
  • Arrive about an hour early so you can park, potty and pick up your race packet without stress.
  • Warm up about 30 minutes before the race. For a 5K, you can spend 10 to 15 minutes walking and/or easy jogging. For a half, walk and jog for 5 to 10 minutes.
  • Sip water as you wait for the start. During a 5K, unless it’s super-hot, you can skip water on the course.  For a half, take in water as needed.  Drink plenty of water afterwards.
  • Line up appropriately at the start. Unless you plan on finishing in a top spot, start midway to further back.
  • The first mile should feel comfortable so start slower than you think you should!
  • Break up the race mentally into thirds: 1. Keep it easy; 2. Hold pace; 3. Push and end with a strong finish.
  • It’s okay to walk through the aid stations while hydrating
  • When walking, keep it brisk and make sure you pull away from other runners and no one is behind you.
  • On the course, run straight and avoid weaving in and out of people and taking wide turns.


Being a runner myself and working with many runners who have experienced running-related injuries continues to fuel my passion for helping my patients achieve their running goals. This is why I proudly offer a FREE Running Assessment at Foothills Physical Therapy and Sports Medicine Center to any runner in need of a tune-up, suggestions for recommended footwear for your foot type and assessment of any aches and pains that maybe keeping you from running.  My goal is that not only you have a great race day but also a healthy and injury free running career.

Call Foothills Physical Therapy and Sports Medicine Center at 865-573-6458 to schedule your Free Running Assessment today!


amyThank you for taking the time to read these recommended tips for race day.  I wish you the best of luck whether it is your first race or your 50th race it is always a great feeling when you cross the finish line!

Amy Myers, Doctor of Physical Therapy| 865-573-6458||

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