The BRIN Series Leprechaun Chase is one week away! Madonna TherapyPlus RunWell Program Leader Doug Tvrdy, PT, DPT, OCS, CSCS, has these tips for any runner getting ready for a big race.

Madonna TherapyPlus RunWell ProgramLeading up to the final weeks for a run there are a few things to work on.

Train hard, rest hard

Assuming you’ve had a good, long training build up, at two weeks out from a race you should have a practice "race." You want to simulate your race as much as you can. Run as if you were running the actual race. Then give yourself a extra day or so of rest. After that, mix in a few shorter, but faster pace runs instead of slower, longer runs.  Add in an extra day of “active” rest in the days leading up to the race. Active rest, while an oxymoronic term, means relative rest for your body. You are still active doing some exercise just not at your normal high level.

Focus on your flexibility

As we hit the peak of our training, we are stressing our muscles to their maximum capacity and they can begin to tighten up.  So it is important to maintain our range of motion and flexibility to prevent injury.  If you have a yoga/Pilates routine or dynamic flexibility routine that you like, it’s a good idea to mix that in on the “active” rest days that you have leading up to the race.


Start working on hydration and electrolytes more than just the night before. If you don’t drink much for fluids until the night before you’re probably just going to lose most of that fluid when you wake up and go to the bathroom. Even if the weather may not be hot and sticky yet, it’s still important to hydrate to prevent cramps and improve performance. Staying hydrated before and after the race will also help with recovery.

For Doug's tips on avoiding overuse injuries, click here.

Madonna TherapyPlus and Madonna ProActive are proud to support the BRIN running series! We'll see you at the Leprechaun Chase on March 3. Learn more about the Madonna TherapyPlus RunWell Program here.

The information shared here is for educational purposes. Check with your health care provider before starting a new exercise plan.