07/02/2026
🏃♂️ Southport 10k – last-minute physio tips (for tomorrow!) 🐾
If you’re lining up for the Southport 10k Mad Dog Run tomorrow, here’s some calm, no-nonsense advice to help you run well and recover better 👇
✅ Tonight / morning before
Don’t try anything new – no new shoes, stretches, or “magic” routines
Eat normally – simple, familiar food beats last-minute nutrition experiments
Hydrate sensibly – sip water today and tomorrow morning, don’t overdo it
Sleep matters more than stretching – a decent night beats frantic prep
🏃 Just before the start
Warm up gently: 5–10 mins brisk walk or easy jog
Add light mobility (hips, calves, ankles) rather than long static stretches
Start the race slower than you feel you should – the first 1–2 km should feel controlled
🏁 Immediately after
Keep moving for 5–10 mins (walk it out)
Refuel within an hour: fluids + some carbs + protein
Light stretching is fine, but skip aggressive stretching while tissues are irritated
🛌 Later that day & next few days
Expect stiffness at 24–48 hours – that’s normal
Gentle walking or cycling helps more than total rest
Ice or heat: use whatever feels best
If pain is sharp, worsening, or lingering beyond a few days – don’t ignore it
👏 Most importantly: enjoy the atmosphere, run your race, and be proud you’re doing it.
Good luck to everyone tomorrow – Southport will be cheering you on! 💙
If you need help getting back to training comfortably after the race, you know where I am.
☎️ 01704 578748
💻www.remediphysio.co.uk
