Running the Yuengling Shamrock Marathon? Here’s How to Prepare in the Final 4-5 Days

Are you running one race—or multiple races—during the upcoming Yuengling Shamrock Marathon Weekend in Virginia Beach?

Whether you’re tackling the marathon, half marathon, Leprechaun Dash or going all-in with the multi-race challenge, the final few days before race weekend can make a huge difference in how you feel at the starting line—and how your body recovers afterward.

As physical therapists at Restorative Therapy Co., we see a lot of runners in the weeks surrounding race season. The good news? A few simple strategies in the final 4-5 days can help you show up feeling strong, loose, and ready to perform.

Here are our top tips for the week leading up to race day.

1. Prioritize Recovery Over Training

Your hard training is already done. The final week is about maintaining movement while allowing your body to recover.

Focus on:

• Short, easy runs

• Light mobility work

• Walking or gentle cycling

• Extra sleep

  
  

Avoid squeezing in last-minute intense workouts or long runs. Overloading your system this week often leads to fatigue or injury on race day.

Rule of thumb: If it leaves you sore for more than a few hours, it’s too much.

2. Dial In Mobility (But Don’t Overdo It)

Light mobility can keep your body feeling loose and responsive.

Areas runners benefit most from:

• Hips

• Calves

• Hamstrings

• Thoracic spine

Good options include:

• Dynamic stretching before runs

• Foam rolling tight muscles

• Gentle yoga or mobility flows

  
  

Avoid aggressive stretching or trying a brand-new mobility routine this week. Your body responds best to what it already knows.

3. Keep Strength Work Light

Strength training can still be helpful—but this is not the week for heavy lifting.

If you want to maintain activation:

• Bodyweight squats

• Glute bridges

• Core stability work

• Single-leg balance

  
  

Keep sessions short (10–20 minutes) and avoid pushing to fatigue. The goal is neuromuscular activation, not building strength.

4. Practice Race-Day Nutrition

The days leading up to a race are not the time to experiment with new foods.

Instead:

• Stick to meals your body tolerates well

• Gradually increase carbohydrates

• Stay hydrated

• Limit alcohol

• Avoid high-fiber or very heavy meals the night before

  
  

If you’re running multiple races during the weekend, consistent fueling and hydration between races becomes even more important.

5. Pay Attention to Small Aches Early

It’s very common for runners to notice minor aches or tightness during race week. Addressing these early can prevent them from becoming bigger issues.

Watch for:

• Calf tightness

• Hip or IT band soreness

• Foot or Achilles irritation

• Knee pain

Early treatment strategies can include:

• Targeted mobility

• Manual therapy

• Taping

• Dry needling

• Running form adjustments

  
  

How Physical Therapy Can Help During Race Weekend

Many runners assume physical therapy is only for serious injuries—but that’s not the case.

Physical therapy can help with:

• Pre-race mobility tune-ups

• Managing small aches before they worsen

• Post-race recovery

• Running form analysis

• Treatment for injuries like tendonitis, runner’s knee, or plantar fasciitis

  
  

If you finish the race and notice pain that persists more than a few days, changes your stride, or worsens with running, it’s worth getting it checked out early.

The sooner issues are addressed, the faster you can return to running safely.

Final Thoughts

The Yuengling Shamrock Marathon Weekend is one of the most exciting running events in the region—and preparation in the final few days can make a huge difference in your performance and recovery.

Focus on:

• Rest

• Mobility

• Light activation

• Good nutrition

• Listening to your body

  
  

And if something doesn’t feel right, don’t ignore it. Physical therapy can help you stay healthy and keep doing what you love—running.

Good luck to everyone racing this weekend in Virginia Beach!

And we’re curious…

Are you running one race—or going for the multi-race challenge? 🏃‍♀️🏃‍♂️

If you or someone you know is interested in physical therapy, come see one of our experienced clinicians at Restorative Therapy Co. and get relief from your symptoms! For more information about our services or to schedule an appointment, please contact us at 757-578-2958, visit www.restorativetherapyco.com or email us at info@restorativetherapyco.com. We are participating providers with a variety of insurance plans and no physician referral is needed for your initial physical therapy evaluation! We want to help you feel well and be well.

Contributed by Britni Maher, PT, DPT, MTC, CMTPT

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Britni earned her Doctorate of Physical Therapy degree from the University of St. Augustine in 2012.

 Her areas of focus include manual therapy, dry needling, orthopedics, pre and post-surgical and spinal rehab.  Britni is a Virginia Beach local. When she’s not working with her patients, she enjoys spending time with friends and family, traveling, and chasing her dogs at the beach.