Great North Run 2024: Essential Tips for Peak Performance

The Great North Run is just around the corner, and whether you’re a seasoned runner or a first-timer, now’s the time to fine-tune your preparation.

With less than two weeks to go, making sure you’re in peak condition can make all the difference on race day.

We’ve put together some simple tips and essential stretches to help you stay on top form and ensure you’re ready to tackle the Great North Run with confidence.

5 Simple Tips to Ensure You’re Ready for the Great North Run

1. Prioritise Rest and Recovery

As race day approaches, giving your body ample time to rest and recover is crucial.

Avoid any intense workouts or long runs in the last week before the Great North Run.

Instead, focus on lighter activities like walking or gentle jogging. This helps to prevent overtraining and reduces the risk of injury.

Good quality sleep is also vital, as it aids in muscle repair and overall recovery.

2. Hydrate Well

Proper hydration can significantly impact your performance.

In the days leading up to the Great North Run, drink plenty of water to ensure your body is well-hydrated.

Avoid excessive caffeine and alcohol, as they can dehydrate you.

On race day, sip water regularly to stay hydrated, but don’t overdo it—balance is key and the last thing you want is to need a bathroom break!

3. Fuel Your Body

Eating the right foods can give you the energy you need for race day.

Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats.

Carbohydrates, such as whole grains and fruits, provide energy, while proteins help in muscle repair.

Avoid heavy, unfamiliar foods right before the race, and opt for a light meal that you know your body handles well.

4. Check Your Gear

Ensure your running shoes are in good condition and have been broken in.

Running in new or worn-out shoes can lead to discomfort and injuries.

Choose socks that are moisture-wicking to prevent blisters.

Also, consider the weather forecast for race day and dress in layers that can be easily adjusted.

5. Plan Your Race Day Strategy

Have a race day plan in place.

Arrive early to allow time for warming up and to get familiar with the start line.

Set a realistic pace based on your training and try to stick to it.

Mentally prepare yourself for the race by visualising a successful run and staying positive.

6. Try Simple Warm-Up Stretches

Hamstring Stretch

Steps:

Stand with your feet hip-width apart.
Extend one leg straight out in front of you and rest your heel on the ground or a low step.
Keeping your back straight, bend forward at the hips towards your extended leg.
Hold the stretch for 20-30 seconds, then switch legs.

Benefits: This stretch targets the hamstrings, which are crucial for running. It helps to improve flexibility, reduce the risk of strain, and prepare your legs for the demands of running.

Calf Stretch

Steps:

Stand facing a wall with one foot forward and the other foot extended back.
Press the back heel into the ground while bending the front knee slightly.
Hold the stretch for 20-30 seconds, then switch legs.

Benefits: Stretching the calves can help prevent tightness and cramping during the run. It enhances overall mobility and flexibility in the lower legs, which is vital for maintaining a smooth running form.

Hip Flexor Stretch

Steps:

Kneel on one knee with the other foot in front, forming a 90-degree angle with both knees.
Push your hips forward gently while keeping your back straight.
Hold for 20-30 seconds, then switch sides.

Benefits: This stretch targets the hip flexors, which can become tight from running. Loosening these muscles helps to improve your stride and overall running efficiency, reducing the risk of lower back pain.

How We Can Help

The Great North Run is less than 2 weeks away, so if you’re preparing for race day and need some last-minute adjustments or a sports massage to ensure you’re in top form, Paul Gough Physio Rooms is here to help.

Our expert team is dedicated to helping you cross the finish line feeling strong and confident.

If you need post-race recovery or tailored advice, we’ve got you covered there too.

Don’t miss out on our Free Taster Session or FREE Telephone Consultation to get personalised support.

Get in touch today to book your sessions and make this the best run yet!

Other Free Resources For Runners

Read Our Blog – Hip Pain After Running: Getting Back to a Pain-Free Life

Read Our Blog – Great North Run 2022 – Plus 7 Simple Tips To Relieve Post-Run Aches Fast

Read Our Blog – Do Orthotics Really Work? YES – And Here’s How!

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Paul Gough

Paul Gough is an internationally known Physio and Founder of The North East’s Leading Specialist Private Physiotherapy Practice for People in their 40’s, 50’s and 60’s, who want to keep healthy and active.

You might know Paul as an expert Columnist who writes weekly health articles for TWO of the North East's biggest daily Newspapers, The Northern Echo And The Hartlepool Mail, he is a regular Speaker at Industry Seminars around the globe and a Radio Personality, often heard on the BBC. Paul has been an expert guest on dozens of Radio shows and regularly interviewed in newspapers, magazines and trade journals all over the world, including the Guardian.

Paul’s background included working extensively in the Premier League with a Top Professional Football Team, and since quitting his job in Professional Football in 2007, his Physio Practice has become the fastest growing in the UK and biggest in the North East. So successful, that companies like BUPA, ASDA, The Vela Group And Coast & Country, repeatedly retain his Physio company's services to keep healthy their own staff and workforce. Paul Gough Physio Rooms is now a large multi-physio, multi clinic speciality practice in Darlington, Durham, Guisborough and Hartlepool.