Race Week Essentials: How to Stay Healthy, Ready and Strong

The final week before a race is when runners should maintain consistency and let the body recover. But it's also when last-minute changes can lead to injury. From a functional perspective, it is also the point where runners are most vulnerable to tissue overload, inflammation and biomechanical stress.

If your goal is to show up healthy, strong and pain-free, here's how to avoid the common race week mistakes.

Stick with What You Know

Last-minute changes to footwear or clothing can introduce new variables that increase risk. A different heel drop, untested compression gear or a new insole may affect joint alignment, alter gait patterns or increase friction against the skin. These seemingly small changes are often linked to race-day issues such as blisters, knee pain, plantar fasciitis and Achilles tendon irritation.

Stick with the gear you trained in. Your musculoskeletal system has adapted to a specific pattern of movement. Shifting that pattern days before a race can trigger compensatory strain and structural problems.

Less is More This Week

Many runners feel tempted to add mileage, intensity or one last "confidence-building" session during race week. However, rest is more beneficial for your race day. If you ignore rest, you could be more vulnerable to muscle fatigue and soft tissue injuries. Our orthopedic specialists often treat overuse injuries caused by last-minute training, including hip flexor strain, hamstring tightness and early signs of tendinitis. Your tissues need time to repair so that you can have higher performance later.

The goal of race week is to arrive at the starting line with full strength.

Keep Your Routine Consistent

Sudden changes to nutrition, hydration habits, sleep routines or mobility work can disrupt your system in unexpected ways. Many runners attempt to carb-load, start new supplements or overhaul their recovery strategy late in the game. This often leads to GI distress, electrolyte imbalance or muscular tightness.

From a medical perspective, this inconsistency may interfere with race-week recovery and increase the risk of injury. Your body thrives on predictability. The key is to reinforce the routines that have carried you through training.

Don't Ignore Pain That's New or Getting Worse

Stiffness and soreness are common during a rest week leading up to the race. However, pain that alters your stride, limits motion or worsens with activity should not be dismissed. These are often indicators of soft tissue overload, structural irritation or inflammation that require attention.

Many runners attribute pain to pre-race nerves, only to discover a developing injury mid-race or during post-event recovery. Early recognition and modification can prevent a minor strain from becoming a sidelining issue.

Listen to your body. Do not rationalize worsening symptoms.

Warm Up Wisely on Race Morning

Aggressive stretching, long foam rolling sessions or complex warm-up drills can over-fatigue muscles or alter neuromuscular patterns. This often results in early leg fatigue, inefficient stride mechanics or discomfort within the first few miles.

From a bone and joint health perspective, a good warm-up should help your muscles and nerves practice movements they already know well, rather than trying to teach your body new movements. Gentle dynamic movement and light mobility work are typically sufficient.

Keep your warm-up short, consistent and predictable.

Keep the HURT! App Handy for Race Week

If you are unsure whether your symptoms are race-day nerves or a developing injury, the HURT! App can help. This digital tool connects runners with orthopedic professionals who understand sports injuries and can guide the next steps.

With the HURT! App, runners can:

• Ask orthopedic experts about aches, pains or injury concerns
• Learn whether you should rest, modify activities or seek further evaluation
• Get fast answers without needing an in-person appointment
• Access support before and after your race

Download the HURT! App today to stay prepared and confident.

What to Remember Heading into Race Day

Race week is about preservation, not pressure. Staying consistent, listening to your body and trusting your training can help you avoid preventable injuries and perform your best.

If pain or injury becomes a concern during your race prep or post-race recovery, Resurgens Orthopaedics is here to help. Our team is trusted by runners across Atlanta and offers expert orthopedic care at every stage of your running journey.

Visit resurgens.com to schedule an appointment at a location near you.

Resurgens Orthopaedics is the title sponsor of Atlanta Track Club and Atlanta Beltline's "Race the Loop" series. The next race in the series is the Westside Beltline 5K-8K on August 2, followed by the Eastside Beltline 5K-10K on November 8, 2025.