Race Ready: Preparing Your Body in the Final Weeks Before a Half Marathon

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With the Hoka Half Marathon just around the corner on May 3rd, many of you will be deep in the final stages of your training block. The hard work is largely done but what you do in these last few weeks matters more than you might think.

As a runner and a physio who works with runners at every level, here's what I recommend to help you arrive at the start line feeling strong, healthy, and confident.

1. Taper Smart - Don't Sweat it

The taper period (typically anywhere from 1-3 weeks before race day) is when you reduce training volume to allow your body to recover and consolidate all those kms. Many runners feel sluggish, heavy, or oddly sore during the taper, this is completely normal and pretty much every athlete suffers from it.

What to do:

  • Reduce your weekly mileage by around 20–30% in the first week and 40–50% in the final week before the race.

  • Keep the intensity of some runs; a few short, race-pace efforts help your legs stay sharp without adding fatigue.

  • Resist the urge to cram in extra/missed runs. Trust the training you've already done.

2. Listen to Your Body (But Don't Overreact to Every Ache)

Niggles are common during taper weeks. Reduced training volume can cause your body to feel all sorts of things it didn't notice when you were busy running. In most cases, these minor aches settle on their own.

However, seek advice if you experience:

  • Sharp or persistent pain in one specific location (especially around the foot, shin, knee, or hip)

  • Pain that worsens with activity or is present at rest

  • Swelling, numbness, or significant changes in how you're moving

Getting on top of a niggle now gives us the best chance of getting you to the start line. Don't wait until the week before to come in.

3. Prioritise Sleep and Recovery

Sleep is your most powerful recovery tool. Aim for 7–9 hours a night in the weeks leading into the race. This is when your muscles repair, your nervous system recovers, and your energy stores top up.

Complement your sleep with:

  • Easy walks or light movement on rest days to keep circulation going

  • Foam rolling and gentle stretching or any mobility work. Particularly calves, hip flexors, and glutes

  • Sauna can help here if you have been using them, however I recommend stopping this a couple of days out

4. Sort Out Your Race Day Logistics Now

Nothing derails race day performance quite like avoidable stress. Spend a few minutes this week sorting the small stuff:

  • Wear and test your race day outfit, especially shoes and socks

  • Plan your nutrition strategy (one of the most common I see go wrong). Practice your race-day breakfast and any gels or hydration you'll carry

  • Know the course, the start time, and where to park or how to get there

  • Lay out your kit the night before

5. Strength Work - Wind It Down, Don't Stop Entirely

If you've been doing strength training as part of your program, reduce the volume but keep a couple of light sessions going. Stopping entirely can leave your muscles feeling flat. Focus on bodyweight or light resistance exercises - single leg work, glute activation, and hip stability are all excellent in the final weeks and isometrics are a favourite way to keep things firing without the load.

Final Thought

The Hoka Half Marathon is an awesome day out, and whether it's your first or your tenth, the lead-up deserves as much thought as the race itself. If you have any concerns about how your body is holding up heading into May 3rd, come and see us! We'd love to help you get there feeling your best.

Good luck to everyone racing. We'll be cheering you on! 🏅

Matt Barker