With Run Army Brisbane this Sunday and Townsville to follow on 19 April, GO2 Health’s Kate Boucher shares her guide to get race-ready.

Run Army is kicking off this weekend in Queensland with back-to-back events over the next month. Thousands will run alongside serving Australian Defence Force soldiers, veterans, and first responders from Queensland Police, Queensland Ambulance, Queensland Fire and Emergency Services, and Surf Life Saving.

Kate Boucher, Director of Allied Health at GO2 Health and Run Army Brisbane’s official health partner, shares her tips to get race-ready:

Ease off in the final week, don’t train harder.

The biggest mistake runners make in the final week is training too hard; instead, she suggests:

• Reduce strength training volume by 50 per cent. One light session early in the week is enough.

• Focus on stretching, foam rolling, and mobility.

• If you feel a niggle at 3/10 pain or less, wait 24 hours. If it persists, swap your run for cycling or swimming and consider booking a physio appointment.

Eat the right fuel on race day

During exercise, blood diverts from the digestive system to your working muscles. That’s why what you eat, and the timing of when you eat, is so important.

• 2–3 hours before: If time permits, have a main meal 2-3 hours prior. This meal should be carbohydrate-rich, moderate in protein, and low-moderate in healthy fats and fibre.

• 60 minutes before: Have a carbohydrate-rich snack approximately 60 minutes prior. A light carb snack like pikelets with jam/honey, fruit toast, hot cross buns, or crumpets.

• 15–30 minutes before: If you miss the 60-minute window, keep it simple. A banana, a few lolly snakes, or a small glass of orange juice. They’re very easy to digest, so they’ll provide you with an instant energy source - without any gut issues.
  
  

After the finish line

Boucher recommends refuelling within 30 to 60 minutes of finishing. “Carbohydrates top up glycogen stores, protein stimulates muscle repair, and fluids rehydrate. Aim for about 1.2 grams of carbohydrate per kilogram of body weight.”

GO2 Health will be on-site this Sunday, offering free post-run recovery advice

About GO2 Health

GO2 Health is Australia’s leading healthcare clinic, supporting more than 2,000 veterans each week. Based in Brisbane with a telehealth reach, GO2 Health delivers integrated care that brings GPs, specialists, and allied health professionals together under one roof.