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Optimize your workouts

Deux coureurs souriants de marathon tenant une bouteille d'eau dans la main.

It’s time to start training for your event! Here are a few tips to get the most out of each session.


  • Eat foods rich in carbohydrates. These will sustain you without taxing your digestive system too much. Depending on the length of your training session and the time of day, you could eat a snack (a granola bar, yogurt, fruit, etc.) or a meal that’s easy to digest (rice with tofu or a tuna sandwich for instance).
  • Make sure you warm up. This will get your body ready for exercise. You can start by a light jog that’s slower than your usual pace, or dynamic warm up exercises such as short hops, running in place with high knees, or side shuffles.


  • Hydrate regularly, especially if you train outside. For races less than 15 km, one or two bottles (500 mL) filled with water will do the trick. If your race is longer, make sure you also have access to a sports drink with electrolytes.
  • If your race is over 15 km, keep one or two energy gels in your belt so you maintain optimal blood sugar levels.
  • Use a broad spectrum, sweat-resistant sunscreen on every area of your body that will be exposed to UV rays and a lip balm with SPF. Make sure to also protect your head and eyes from the sun.
  • Avoid intense exercise when the weather is too hot. This will help you prevent heat strokes.


  • Stretch. This promotes muscle recovery and helps to decrease soreness. If you’re short on time, focus on quickly stretching your calves, hamstrings, adductors (your inner thighs), and quadriceps.
  • Eat well. Fill up on carbs and proteins to help your muscles recover. Bananas, pasta, potatoes, dairy products, eggs, white meat, lentils, etc.
  • Drink a lot of water. Make sure you properly hydrate and get your fill of minerals.
  • Come see us at the Brunet post-race station during the Marathon Beneva Québec. You will find a leg massage station, a leg elevation bench area and a breathing relaxation area, with the aim of offering optimal and complete recovery after intense effort.
Post-race Brunet station

What if you’re sore?
Muscle soreness will fade two to three days after your workout and will generally disappear on its own. If you have trouble walking or climbing stairs after your training session, you can alleviate your pain with a hot bath and by gently massaging your sore muscles. Over-the-counter pain relievers and anti-inflammatory drugs could also help. Ask your pharmacist to help you find the ones that suit you the most.


It’s the day before your competition! Here are some tips to help you be at your best at the starting line.

  • Plan dinner and breakfast with foods you (and your digestive system) are familiar with. Make sure to consume carbs throughout the day.
  • Drink more water than usual. This will help you start your race very hydrated.
  • Avoid tiring yourself out. Take a day of rest or do a light workout. Try to get enough sleep even though you might feel a bit anxious.
  • Study the logistics of the event. Find out how to get to the starting point, what gear you need, what is required for registration, the route, etc. This can help you relieve your anxiety.
  • Get your bag ready. Pack your shoes, clothing, and accessories along with a few snacks as needed.

Don’t forget: your main goal is to have fun while challenging yourself. Happy racing!


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