Do you have a fun run coming up? There are several things you can do to improve your performance in your final few weeks of preparation.

Have a training plan

It’s a great idea to have a firm training plan in place for a least five weeks prior to the event. A program which builds up gradually and then tapers off before the race is best. Trying to cram additional runs in the last few weeks before your run isn’t advised, but rather try sticking to your original plan will see you best prepared to tackle your race.

Book a massage

By scheduling a massage a week or two prior to your race can assist to ease muscle soreness and help you relax, re-energize and build your confidence in your ability to run. Avoid deep tissue massages within at least three days prior to your race, otherwise you could be left feeling sore!

Hydrate & Nourish Yourself

It’s really important to make sure you are sufficiently hydrated prior to your race and on the lead up to the event. Everyone is different when it comes to how much water you need so pay attention to your body and make sure you aren’t thirsty at any point. The same applies to food, nourish your body when you are hungry and according to your appetite and eat food to you enjoy and leaves you feeling good.


Late nights are best avoided at least a week prior to your race! Aim for 7-8 hours a night or whatever you personally require to feel rested and rejuvenated.


The final week before your race event is where you should be tapering off into easier runs. Your final run should be at least 3 days prior to the race which will allow you to avoid feeling any soreness or muscle fatigue.

Check your race map and plan ahead

It’s a really good idea to look at the map of the run course and take note of drink stations, hills, toilet stops, start line, parking and public transport options if this is how you plan on getting to the event. Being prepared will eliminate last minute panic and allow you to focus on your race strategy. Put together your clothing, shoes, race bib and anything else you need for the run and lay these out the night before the race to avoid any race morning panic!

Remember to trust the process of your training and try not to get too worked up or nervous. If you’re prepared you will do well and have fun in the process!

Sanctuary Cove Palms Fun Run

Registrations are now open for the inaugural Sanctuary Cove Palms Fun Run. Join runners of all ages in either the 6km or 8km circuit around the Palms Golf Course and raise much needed funds for the Institute of Glycomics.

For more information visit: https://sanctuarycovecountryclub.com.au/palms-fun-run/