You’re signed up for the race (yay for you, this is a huge first step!), you’ve logged the miles, you’ve done the workouts, and now you’re ready to stay healthy in order to get to the start line.
But preparing for a race is about more than just logging miles on the road or track. True race preparation considers your whole body and mind—ensuring you’re physically ready, mentally focused, and feeling balanced as race day approaches. I’ve talked time and again about how we are whole beings and not just parts.Â
As an acupuncturist and ultramarathon runner, I’ve experienced firsthand how an integrative approach can boost performance and prevent injury. In this blog, I'll share some of my tried and true strategies to prepare for a race and how acupuncture can support you in the lead-up to the big day.
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1. Prioritize Rest and Recovery
Training for a race can be intense, but one of the most overlooked aspects of preparation is recovery. Rest allows your muscles, joints, and nervous system to repair, reducing the risk of overtraining and burnout. Holistic approaches to recovery include:
- Sleep: Aim for a minimum of 7-9 hours of quality sleep per night. Sleep is when your body does the majority of its healing and muscle repair. I cannot stress this enough.
- Active Recovery: Gentle yoga, stretching, and walks can promote blood flow and aid in recovery without adding stress to your muscles.
- Hydration: Staying hydrated helps with muscle function and recovery. Adding electrolytes can support better recovery, especially after long training runs.
2. Eat Nutrient-Dense Foods
Food is fuel, and what you put into your body will impact your energy levels, muscle recovery, and overall performance on race day. Incorporating whole, nutrient-dense foods into your diet is key.
- Complex Carbohydrates: Focus on whole grains, sweet potatoes, and vegetables to provide long-lasting energy.
- Healthy Fats: Avocados, nuts, seeds, and olive oil support joint health and provide a sustained energy source.
- Protein: Ensure you’re getting enough protein from sources like lean meats, eggs, wild-caught fish, legumes, and high-quality supplements to aid muscle repair.
- Herbal Support: As an acupuncturist, I also incorporate Chinese herbs into my daily routine to boost energy, improve digestion, and strengthen the immune system before a big race. Ask me about my favorites!! They have made a world of difference with my training and recovery.
3. Focus on Mental Health and Stress Reduction
Preparing for a race isn’t just about physical readiness. Managing stress and anxiety is crucial, especially as race day approaches. Holistic strategies to support mental wellness include:
- Mindfulness & Meditation: Taking 5-10 minutes a day to meditate can help you stay centered and focused. It’s an excellent way to calm pre-race jitters. This can be taking a walk with your dog, sitting by a lake or body of water, or being mindful as you’re making dinner. It doesn’t need to mean sitting in silence if that’s not your thing.
- Breathwork: Breathwork helps increase oxygen flow and reduces stress. It can be as simple as practicing deep belly breathing, which calms your nervous system and prepares your body for the challenge ahead.
4. Acupuncture: Your Secret Weapon for Race Day Success
One of the best tools for preparing for a race, in my opinion, is acupuncture. It offers a holistic, non-invasive way to optimize your physical and mental performance leading up to race day.
How Acupuncture Helps Before a Race:
- Increases Energy & Endurance: Acupuncture helps balance the flow of energy (Qi) in your body, promoting stamina and reducing fatigue during training. It can help ensure you feel strong and energized on race day.
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- Improves Recovery & Reduces Inflammation: Training can cause micro-tears in your muscles and inflammation in your joints (hence why I’m seeing so many patients with muscle strains lately). Acupuncture is an effective treatment for reducing muscle tension, swelling, and pain, speeding up recovery so you can train more efficiently without injury.
- Boosts Mental Clarity: Acupuncture balances the body’s stress hormones, promoting a sense of calm and focus. This can help eliminate pre-race anxiety and jitters and sharpen your concentration. Um, yes please!
- Supports Immunity: Long runs can tax the immune system. Acupuncture can boost immune function, helping you avoid getting sick in the final weeks before the race.
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- Promotes Restful Sleep: Acupuncture helps regulate sleep cycles by calming the nervous system and reducing cortisol levels, ensuring you get deep, restorative sleep.
During the weeks leading up to your race, I recommend scheduling acupuncture treatments once a week to promote optimal energy flow, reduce tension, and keep your mind and body in balance.
5. Visualize Success
Visualization is a powerful mental tool that can prepare you for the physical and emotional challenges of race day. Spend a few minutes each day picturing yourself crossing the finish line, strong and full of energy. Imagine each step of the race and how you’ll handle any difficult moments that arise. This mental practice can improve performance and build confidence. You can even journal about it and how you’re going to feel on the course, how you’re going to feel crossing the finish line, and what you’ll feel like once the race is done.
6. Trust Your Training
Finally, trust the work you’ve put in. You’ve logged the miles, fueled your body, and prepared your mind. On race day, trust in your body’s ability and all of these strategies you’ve implemented. The combination of acupuncture, mindfulness, nutrition, and physical preparation will help you feel strong, balanced, and ready to achieve your personal best (this doesn’t necessarily mean personal best time. This can be your *best* in terms of how you prepared for the race and how well you took care of your body and mind before and during the race).
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Preparation Sets You Up for Success
Preparing for a race isn’t just about running—it’s about nurturing your whole self, both physically and mentally. As an acupuncturist and athlete, I’ve seen the benefits of incorporating holistic practices like acupuncture, nutrition, and stress management into training routines. Whether you’re tackling your first 5K or your next marathon, a well-rounded, integrative approach will help you feel your best and perform at your highest potential on race day.
If you’re ready to elevate your race preparation, contact me to schedule acupuncture treatments or learn more about how I can support your training with personalized holistic care.
*The information contained on this website/page is for educational purposes only and is not intended to provide a diagnosis or substitute for medical, nutritional or acupuncture advice or treatment. Any reference to or mention of any particular diagnoses or dysfunctions is intended for informational purposes only and not an attempt to diagnose your particular situation/condition. You should always speak with your physician or other healthcare professional before taking any medicine or nutritional, herbal, or homeopathic supplement, or adopting any treatment for a health problem.
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