1. Select the right shoe for the job. A lightweight 5km shoe designed for short distances is fine for short distance, but possibly won’t do the ideal job for 21kms.
  2. If you don’t normally use or train with elastic laces, then don’t try them for the first time on race day.
  3. Don’t change or get new shoes in the last minute. Even if you are going into the same model and brand. New materials have the potential to cause irritation and blisters.
  4. Stick to the training plan. Cramming may work for study but doesn’t work for running. Do the steady work early and if time has run-out then focus on injury prevention. If you’re still a little sore leading into race-day, gentle massage and stretching will help. Care not to overstretch with intensity- gently but regularly is the key.
  5. Don’t ignore your body. Shin, calf, heel and ball of the foot pains are not uncommon, however, they SHOULD NOT be persistent. If that’s the case then get on top of it and see the right people to give yourself the best chance.