Running the Day Before an Endurance Event

After 1,819 consecutive days of running, I’ve learnt a lot about prepping for endurance events. If you’re a streak runner, or just someone who likes a little leg loosener before a big race, this one’s for you.

The Traditional Advice: Tapering

Normally, the recommended approach before an endurance event is to do as little as possible in the week or even two weeks leading up to race day. This tapering period gives your legs and body maximum rest and recuperation before the stress of a hard race. Most experts would advise against any serious running 24 hours before lining up for a marathon, ultra, or long-distance race.

Why I Still Run the Day Before

That traditional advice makes sense—unless, like me, you’re committed to a running streak. I’m just days away from five years of running daily, which means I can’t skip a day, not even on the eve of a major event! So I’ve refined a routine that works for me without jeopardising my performance.

My Approach: The Leg Loosener

Here’s my strategy for my pre-race run:

• Minimal Distance: I stick to the shortest run distance of my streak, which is 5km. Never underestimate a 5k—globally, it’s a respected benchmark and not to be done half-heartedly.

• Ultra-Easy Pace: My normal pace is around 5–5:15 per kilometre, but this pre-race run is at least a minute slower—more like 6:25/km. I’m not bothered by the slower pace; in fact, it’s essential.

• Efficiency and Recovery: The aim isn’t to push but to float. I focus on running as effortlessly as possible, minimising muscular stress. It’s just about moving, getting oxygenated blood to the muscles, and shedding any lingering stiffness.

• Timing: I always run first thing in the morning the day before my event. That way, I maximise the time between my leg loosener and race start—usually upwards of 26 hours to recover.

Lessons learnt

Honestly, the official advice is not to run the day before a big race—especially after a properly executed taper. But if you’re on a running streak or need that mental release, stick to minimal distance at a truly gentle pace. Float through it, focusing on recovery and efficiency rather than speed or effort.

And if you do decide to run, do it as early as possible to maximise recovery time before the start line. That way, you’re as fresh and relaxed as can be when the gun goes off.

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