A week before a race or active holiday: prepare your body, not just your gear

Whether you are getting ready for a mountain race, a weekend in the hills, a multi-day hike or an active holiday, the final week before a bigger physical challenge matters more than you might think.

Many people prepare for weeks or even months. They train, walk, run, do strength work or gradually build their fitness. But it is often those final few days that influence how your body feels when it is finally time to set off.

The final week is usually no longer about making up for missed training.
It is about smart preparation, a slower pace, recovery and looking after your body.

1. Do not try to make up for lost training at the last minute

The week before a race, long hike or active holiday is not the ideal time to squeeze in an extra-hard workout. If you have been preparing consistently, your body already has a solid foundation. If you have not, one demanding session just before the start is unlikely to make much difference.

On the contrary, it may leave you unnecessarily tired, with heavy legs, excessive strain or simply feeling worse on the start line.

In the final few days, it makes more sense to keep moving without putting your body under unnecessary strain. A shorter walk, easy run, mobility exercises, gentle stretching or a lighter training session will often serve you better than trying to “catch up”.

The goal is not to add more workload.
The goal is to arrive on race day or departure day feeling prepared, but not exhausted.

2. Give your body a calmer routine

Before a bigger physical challenge, it is worth going back to the basics. These are often the things that make the biggest difference to how you feel.

Focus mainly on:

• getting enough sleep,
• drinking regularly,
• keeping movement light,
• eating familiar, nutritious food,
• reducing unnecessary stress,
• taking regular care of your body.

When it comes to sleep, do not rely on the final night alone. If possible, keep a regular routine during the last week and aim for at least 7–8 hours of sleep each night. One poor night can happen, but a longer-term sleep deficit is difficult to make up just before a demanding activity.

The same applies to hydration. The aim is not to drink as much water as possible the evening before the start. It is better to drink regularly throughout the day. As a general guide, adults are often advised to consume around 30–40 ml of fluids per kilogram of body weight per day, although actual needs vary depending on the weather, activity level, sweating and individual requirements.

Simply put, the final week should not feel chaotic. Your body benefits from rhythm, calm and consistency.

3. Think about your legs, back and other heavily used areas

During a long hike, mountain race, run or active holiday, your legs, back, joints and muscles all have to work hard. That is why it makes sense to give them some attention before they start feeling noticeably tired.

An evening massage after activity, a shower, gentle stretching or a little foot care can all be simple parts of your preparation. It does not need to be complicated. What matters is consistency and starting early enough.

Looking after your body should not begin only once it is already tired. It starts before the activity itself.

If you are heading on a multi-day active holiday, remember that the physical load is repeated day after day. Your legs – from your calves to your thighs – as well as your lower back and back deserve attention not only once you return home, but throughout the trip.

4. Prepare your gear in advance

The day before you leave or start your event is not the ideal time to discover that you are missing a headlamp, spare socks or a backpack that fits properly.

Check the essentials in advance:

• shoes you have already walked or run in,
• socks that fit comfortably,
• a backpack or running vest,
• a water bottle or hydration system,
• a headlamp, waterproof layer and an extra layer of clothing,
• energy foods you have already tried,
• small essentials you want to keep within easy reach.

For longer hikes, races or active holidays, one simple rule applies: do not try anything important for the first time on the day itself.

New shoes, an unfamiliar backpack, different socks, new food or a new dietary supplement can unnecessarily complicate even a well-planned day.

5. Take only what you really need

When you are out on the trail, every bit of space in your backpack matters. That is why it pays to think practically.

At home, you have space for your usual evening routine. On the go, however, a more compact option is often more practical – something that takes up very little room and can also be used during a break.

It can therefore help to divide your preparation into two parts:

At home:
post-training care, an evening massage and recovery after longer periods of activity.

On the trail:
compact gear, water, food, an extra layer and practical essentials you can keep close at hand.

This approach helps keep your backpack lighter without leaving behind things that could prove useful during a long day outdoors.

6. SwissMedicus as part of your active routine

SwissMedicus products can be a practical part of your routine before physical activity, after training and during active days.

Horse Balm is suitable for an evening massage of tired muscles, the back and joints after activity. It can be part of a calmer routine in the final days before a race, hike or active holiday.

Horse Balm Roll-on is a compact option for when you are on the go. It fits easily into a backpack, sports bag or hiking kit, so you can keep it close at hand away from home as well.

On long days with plenty of movement, it is also worth paying attention to your legs. After hours of walking, climbing or a full day out, your legs deserve just as much care as the rest of your body.

Always follow the directions for use when applying balms and gels. Do not apply products to open wounds, grazes, blisters or irritated skin. Choose a warming or cooling version depending on the situation and your own sensitivity. If you are experiencing acute pain, swelling, injury or other health concerns, it is advisable to seek advice from a doctor or healthcare professional.

It does not need to be complicated. Small steps can help you feel better both before and after physical activity.

7. The day before: slow down, get organised and avoid experimenting

The final day before a race, hike or active holiday should be more about staying calm than pushing your performance.

Prepare your gear, check the route, drink regularly throughout the day, eat foods you already know and avoid unnecessary experiments.

A simple evening routine is enough:

• prepare your gear,
• check the weather and route,
• keep a calm, steady pace,
• go for a short walk or do some gentle stretching,
• take care of the areas that have been working hardest,
• get to bed on time.

The fewer things you have to deal with in the morning, the more space you will have for a calm start.

A well-prepared body handles movement better

Whether you are heading to a start line, setting off on a mountain route or spending an active weekend with your family, preparation is not just about your gear. It is also about how you look after your body in the final days before a bigger physical challenge.

Do not push unnecessarily. Prepare wisely.

Your legs, back and muscles will appreciate it along the way. 🌿