Running the Richmond Monument Avenue 10K This Weekend? Here’s How to Prep Your Body
- Second Arrow Physical Therapy
- Apr 13
- 3 min read
If you’re gearing up for the Richmond Monument Avenue 10K this weekend, your body needs the right preparation to perform at its best. Whether this is your first 10K or you’re a seasoned runner, knowing how to prepare for a 10k race in the days leading up to the event can make a big difference in your experience and finish time. This post shares practical Monument Avenue 10K tips focused on the crucial 3 to 5 days before race day, a simple mobility routine to keep your hips and calves ready, and what to avoid so you don’t risk injury or fatigue.
What to Do 3 to 5 Days Before the Richmond Monument Avenue 10K This Weekend
The days before the race are about fine-tuning your body, not pushing it to the limit. Here’s a clear plan to follow:
Reduce your mileage
Cut back your running volume to about 50-60% of your usual weekly distance. This helps your muscles recover and store energy without losing fitness.
Focus on easy runs
Keep your runs light and comfortable. Avoid speed work or hill training this close to race day. A few easy 20-30 minute jogs will keep your legs loose.
Hydrate consistently
Drink water throughout the day, not just before or after runs. Proper hydration supports muscle function and prevents cramps.
Eat balanced meals
Prioritize carbohydrates like whole grains, fruits, and vegetables to top off your glycogen stores. Include moderate protein and healthy fats for recovery.
Get quality sleep
Aim for 7-9 hours of sleep each night. Sleep helps your body repair and prepares your mind for race day focus.
Mobility Routine to Keep Your Hip Flexors and Calves Ready
Tight hips and calves are common issues for runners, especially before a race. A simple daily mobility routine can improve your range of motion and reduce injury risk.
Hip Flexor Mobility
Lunge Stretch
Step one foot forward into a deep lunge, keeping your back leg straight and hips square. Hold for 30 seconds on each side. This stretch opens the hip flexors and prepares them for running.
Hip Circles
Stand on one leg and gently rotate your lifted leg in circles, 10 times clockwise and 10 times counterclockwise. This loosens the hip joint and activates stabilizing muscles.
Calf Mobility
Wall Calf Stretch
Place your hands on a wall and step one foot back, keeping the heel on the ground. Lean forward slightly until you feel a stretch in your calf. Hold for 30 seconds per leg.
Seated Calf Raises
Sit with your feet flat on the floor. Raise your heels as high as possible, then lower them slowly. Repeat 15 times to activate calf muscles without strain.
Perform this routine once or twice daily in the days before the Richmond Monument 10K this weekend. It will help you maintain flexibility and reduce tightness.
What Not to Do Before the Monument Avenue 10K
Avoiding certain mistakes is just as important as following good habits. Here are key things to skip:
Don’t overtrain
Trying to squeeze in extra long runs or intense workouts will tire your muscles and increase injury risk. Stick to easy runs and rest days.
Avoid new shoes or gear
Race day is not the time to test new shoes, socks, or clothing. Use what you have already broken in to prevent blisters or discomfort.
Don’t ignore minor aches
If you feel unusual pain, take it seriously. Rest or see a professional if needed. Pushing through pain can worsen injuries.
Skip heavy meals or alcohol the night before
Large, greasy meals or alcohol can disrupt sleep and digestion. Choose light, familiar foods and hydrate with water.
Post-race Recovery at Second Arrow
After crossing the finish line at the Ukrop’s Monument Avenue 10K, what you do next matters just as much as how you prepared. Post-race recovery is where your body rebuilds, resets, and prevents small aches from turning into lingering injuries. At Second Arrow, our Bikes & Back Yoga class is designed specifically with runners in mind -combining gentle mobility, breathwork, and targeted stretching to relieve tight hips, calves, and low back tension after race day. It’s not just about feeling better, it’s about recovering smarter so you can get back to running stronger. Join us and the 804 Run Club next week to give your body the recovery it deserves.
