Sharpen your fitness and mindset with these last-minute training and recovery tips.
With less than a month to go, it’s not too late to sharpen up for the big day. Even if your training hasn’t been consistent, a few smart choices now can boost your confidence and get you to the start line prepared. Here’s how NSmen and everyday runners can make the most of the final stretch before REAL® Run 2025.
With race day just weeks away, cramming in too many runs can backfire. Overloading your body increases injury risk and leaves you fatigued at the start line. Instead, focus on purposeful sessions that sharpen fitness without breaking you down.
Aim for three to four runs a week, each lasting 20 to 40 minutes. Two can be easy, conversational runs; one can be intervals at a faster pace — where you’re only able to speak 1 or 2 sentences at a time; and the fourth an optional long run of 8km to 10km. Supplement with bodyweight strength work — squats, lunges, planks, push-ups — to build stability and prevent injuries.
As the race nears, taper your training. Reduce mileage and intensity in the final week to let your body recover and arrive fresh. Think of it as charging your batteries rather than draining them.
Tip: Short on time? Try a “brick session”: 15 minutes of steady running followed by 10 minutes of core or strength work.
Not every race has to be about chasing a personal best. Setting an achievable goal can ease pressure and make the event more enjoyable.
Maybe your win is finishing without walking, pacing a friend, or simply soaking up the atmosphere. Once you know your “why,” you can tailor your training and race-day mindset. Having realistic goals helps you stay focused, avoid disappointment, and finish with a smile.
Tip: Instead of obsessing over pace, use effort zones. Start at a conversational pace, then increase effort in the second half if you feel strong.
Your body isn’t a machine you can switch on instantly. Skipping warm-ups and cool-downs is a common mistake, especially when pressed for time.
Spend at least five minutes on dynamic drills before each run — walking lunges, high knees, butt kicks, leg lifts— to activate key muscles. After the race, light jogging, stretching, and foam rolling help reduce tightness and speed up recovery.
Tip: In Singapore’s heat, cooling your body immediately after a run with a towel or wipe can reduce fatigue and aid recovery.
Golden rule: nothing new on race day. Unfamiliar shoes, socks, or clothes can cause blisters and chafing that derail your run.
Do at least one full “dress rehearsal” in your race kit — shoes, socks, shirt, shorts, cap, hydration belt, gels. Identify discomfort early and fix it.
Tip: It’s best to do this during one of your long runs, when you’re more likely to notice trouble spots. Tape common trouble spots like toes or heels if you’re prone to blisters. Practice opening gels mid-run so you’re not fumbling on race day.
Your stomach is your silent teammate — treat it kindly. Stick to light, balanced meals with familiar foods in the final weeks. Avoid new supplements or spicy dishes that could upset digestion.
Hydrate consistently throughout the week, not just the night before. Add electrolytes if you sweat heavily. In the last few days, prioritise carbs for fuel but don’t overeat.
Tip: Practise your race-morning breakfast during training. Whether it’s toast, oats, or a rice ball, find what works and repeat it on race day.
Race confidence isn’t just about fitness. It’s also about mindset. Reduce stress by rehearsing race-day logistics: how you’ll get to the start line, where you’ll leave your bag, when you’ll warm up.
Visualise yourself running smoothly, pacing well, and responding calmly when fatigue sets in. Plan how you’ll handle low-energy moments, whether it’s focusing on your breathing, repeating a mantra, or breaking the distance into smaller sections. Tackling the race one part at a time makes the kilometres feel more manageable and keeps motivation high.
Tip: Study the race map to learn the route, or even do a practice run along it. Familiarity helps you mentally prepare for tough segments and makes visualisation more effective. Divide the course into milestones — say every 2.5km or 5km — and use each as a mini goal to boost confidence along the way.
Running is easier and more fun with company. Training with a buddy keeps you motivated, and on race day, running alongside others can help you maintain pace and push through tough moments.
If you don’t have a training partner, join a local run group. The energy of group runs is contagious and helps you stay accountable.
Tip: If your energy dips mid-race, find someone running at your pace. Using them as an anchor can keep you steady and focused.
Training stresses your body; recovery is what helps it adapt and grow stronger. In these final weeks, making rest a priority will ensure you arrive at the start line feeling fresh.
Aim for 7 to 9 hours of sleep each night. Stretching, mobility drills, and foam rolling keep joints loose and muscles supple, while sports massages or ice baths can further reduce soreness. Compression gear, such as tights or socks, may also help circulation and muscle recovery after longer runs. If you have access, recovery boots — inflatable sleeves that rhythmically compress and release around your legs — can speed up blood flow and ease fatigue.
Tip: Simple methods help too. After a long run, try lying with your legs up the wall for 10–20 minutes to boost circulation, or take a short nap later in the day to aid recovery. Also, don’t overlook post-run nutrition — meals high in protein can support muscle repair and speed up recovery.
With these smart, simple adjustments, you’ll step onto the REAL® Run 2025 start line confident, prepared, and ready to enjoy the experience — no matter your fitness level.
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