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Ready, Set, Run! Get Race-Ready with Training, Gear & Running Tips

Spring race season is here, bringing fresh motivation to lace up and hit the pavement. Whether you’re aiming for a 10K or tackling full marathon training, the journey from preparation to performance and recovery is what truly defines success. With races across Canada drawing runners of all levels, the right plan, gear, and support matter. From running tips to recovery tools, London Drugs makes it easy to find everything you need for race season.

Spring Races to Put on Your Calendar

Spring race season brings a mix of city courses and destination runs so runners of all levels can find an event that fits their goals.

Vancouver Sun Run — April 19, 2026 — Vancouver, BC

TC10K — April 26, 2026 — Victoria, BC

BMO Vancouver Marathon — May 3, 2026 — Vancouver, BC

Jasper Canadian Rockies Half Marathon — April 25, 2026 — Jasper, AB

Calgary Marathon — May 24, 2026 — Calgary, AB

Winnipeg Police Service Half Marathon — May 3, 2026 — Winnipeg, MB

Saskatchewan Marathon — May 31, 2026 — Saskatoon, SK

Build Your Running Routine

A strong routine is the foundation of becoming truly race-ready.

Start Your Training Plan

If you’re wondering how to start running, begin with a simple run/walk method and build consistency. Beginners should aim for three runs per week, gradually increasing time and distance. Progression is key—Rome wasn’t built in a day! Start with learning how to run a 10K, then move into half-marathon training, and when you feel ready, start training for a marathon.

You can follow online guides, such as the viral couch-to-half-marathon training plan that’ll take you from a novice to an experienced runner in as little as six months. Balance your week with long runs, easy runs, and rest days to avoid burnout.

Use Tech to Stay on Track

Tracking progress keeps motivation high and prevents overtraining. A fitness running tracker or smartwatch, such as the Garmin Forerunner or your Apple Watch, can monitor pace, distance, and heart rate while helping you stay consistent with your run training goals. Pair it with wireless earbuds by JBL or JLab for entertainment or guided coaching, and consider a power bank to keep your tech charged for long runs.

Fuel, Hydrate & Perform

Proper fueling and running hydration strategies can make or break a run.

Fuel Before You Run

Stick to light, easy-to-digest carbs 30 to 90 minutes before heading out to support steady energy. A small snack like a protein bar can help you start your run fuelled without feeling weighed down.

Hydrate While You Run

Hydration is critical during longer races like the Vancouver Sun Run or similar events. Electrolytes help maintain balance and endurance, making Nuun hydration tablets or sports drinks like Gatorade or Powerade essential additions to your routine. Add a reliable water bottle from brands like Hydro Flask or Contigo, and you’re ready to hit the pavement.

Protect Your Body While You Train

Staying injury-free ensures long-term progress in running training tips.

Support Your Stride

Comfort and alignment are key to avoiding repetitive stress injuries. Insoles and compression socks can improve circulation and reduce fatigue, helping maintain consistency in your running routine.

Prevent Blisters & Manage Moisture

Long runs increase friction and moisture, which can lead to discomfort or issues like athlete’s foot or runner’s foot. Blister care kits and anti-fungal treatments help keep feet healthy and ready for the next run.

Protect Your Skin

Outdoor running means exposure to the sun and chafing. Use sunscreen to guard against UV rays and apply anti-chafe solutions like Vaseline or body deodorant to high-friction areas like the inner thighs, underarms, and along the sports bra line.

Recover After Every Run

Recovery is just as important as the run itself.

Recover Right Away

Hydrate, stretch lightly, and cool down after every session. Ice packs or hot-cold therapy can reduce inflammation and support muscle recovery. Consistent post-run habits can help reduce soreness and keep your training on track.

Use Tools to Relieve Muscle Tension

Massage guns and muscle rubs are essential recovery tools that target soreness and tightness, helping you bounce back faster between workouts. Using them regularly can help reduce stiffness and improve overall recovery between training sessions.

Support Long-Term Recovery & Injury Prevention

Ongoing care keeps you moving toward your goals. Magnesium supports muscle function, while KT tape and basic first aid help manage minor injuries. Recovery nutrition supports muscle repair, with protein powders, creatine for performance, and collagen to support long-term strength and joint health.

Start Your Race Season Strong at London Drugs

Race day is your time to shine, so keep it simple. Don’t try anything new, stick to your pacing and running hydration plans, and trust your training. Every runner’s journey is different, and your routine should reflect what works best for you. With everything from tech to fuel to recovery tools in one place, London Drugs makes it easy to get race-ready.

When you find your rhythm, share it. Follow London Drugs on Instagram and show us how you train—what’s your running routine?

Compression Socks

While we don’t presently know when longhaul air travel will be permitted again, it’s wise to be prepared. After long periods of remaining still, especially in a seated position if you’re working from home, the deeper veins of the legs can become compressed, narrowed, or blocked. This makes it difficult for blood to travel back to the heart.

The formation of a blood clot within a deep vein results in partial or complete blockage of blood flow in the vein. This is known as deep vein thrombosis (DVT) and can be fatal if a clot forms, breaks away, and travels to the lungs, causing pulmonary embolism. Any type of travel lasting four or more hours increases your chance of developing a deadly blood clot, whether or not you have risk factors. Risk factors that add to the chance of developing DVT include the following:

Being over 50 (risk increases with age).
Previously experiencing DVT. Roughly 30 per cent of those experiencing the condition will do so again.
You’re pregnant, using hormone therapy, or taking birth control pills. These conditions cause estrogen levels to rise, and estrogen increases the risk of blood clots. During pregnancy, a woman’s blood volume is also significantly increased, putting further pressure on her circulatory system.
You have a family history of DVT. If a parent or sibling has the condition, your risk is higher.
You are overweight. The risk for DVT rises with increased body mass index (BMI).
You smoke. Smoking affects blood clotting and circulation, which can increase your risk of DVT.
You have another health condition that is linked to increased risk. These include heart disease, lung disease, inflammatory bowel disease, some forms of cancer and their treatment.

Compression socks can provide relief to those sitting for long periods of time, especially if you’re working from home.

How compression socks help

Compression socks are elasticized and therefore put pressure on the veins, helping to improve the flow of blood back to the heart. Wearing compression socks during travel may reduce the risk of developing deadly blood clots while also increasing comfort by reducing swelling and leg aches and pain.

Preventing Deep Vein Thrombosis

Stay hydrated, avoiding alcohol before and during travel.
If you’re traveling long distances by car, stop to stretch your legs and move around. If you can’t make time for a break while traveling in a car, tense your calf and thigh muscles several times, point your toes and twist your feet in circles clockwise, then anti-clockwise while keeping your legs still. Repeat this every 20 minutes or so.
Avoid wearing constricting clothes that can impede blood flow.
Don’t cross your legs as this can also impede circulation.
If you are taking blood thinners (anticoagulants) be sure to follow your doctor’s recommendations on their use.

Wearing compression socks while running can help prevent leg fatigue.

Other benefits of compression socks

The benefits of wearing compression socks are not limited to sitting still for long periods while traveling. Today’s styles are fun to wear, while helping prevent leg fatigue when walking, hiking, or performing athletic activities.

Compression socks also provide relief for those standing on their feet for long periods, or sitting at their desks and forgetting to get up and walk around every hour. (They don’t replace the health benefits of intermittent activity, but provide a little insurance that your legs and ankles won’t become swollen or achy as a result of the occasional memory slip.) You can find compression socks at London Drugs in store and online.

Read other articles in our Spring-Summer 2020 volume of our Bettercare magazine here.

Ready, Set, Run! Get Race-Ready with Training, Gear & Running Tips

Spring Races to Put on Your Calendar