The 20 km of Brussels is one of the most iconic running events in Belgium, attracting thousands of participants every year. Whether you’re aiming for a personal best or just want to cross the finish line, proper preparation is key. In this guide, we’ll cover everything you need to know to train effectively and enjoy race day.
1. Start Your Training Plan Early
Ideally, you should start training at least 12 weeks before the race. If you’re a beginner, build your endurance gradually with 3–4 runs per week, including one long run. Intermediate and advanced runners can add tempo runs, hill workouts, and intervals to improve speed and endurance.
Suggested training breakdown:
- Long run (1x per week) – Gradually increase your distance to 15–18 km before race day.
- Intervals & Speed Work (1–2x per week) – Improve your pace and cardiovascular fitness.
- Easy Recovery Runs (1–2x per week) – Keep your legs fresh and avoid injuries.
- Strength & Mobility (1–2x per week) – Core workouts and flexibility exercises to prevent injuries.
2. Choose the Right Running Gear
The right shoes make a huge difference. Consider visiting a running specialty store to get properly fitted. Your gear should also include:
- Moisture-wicking clothing to stay dry and comfortable.
- A GPS/smartwatch to track your pace and distance.
- Energy gels or electrolytes for long runs.
3. Train on Similar Routes
The 20 km of Brussels course is hilly, especially at Tervuren Avenue (km 18–19), which is a notorious challenge. Incorporate hill training in your runs to prepare for the elevation changes.
Hill Training Tips:
- Do short hill sprints (30-60 seconds) at 80–90% effort.
- Practice long uphill runs at a steady pace.
- Focus on maintaining good form—engage your core and use short, quick strides.
4. Nutrition & Hydration Strategy
Fueling your body correctly is crucial. Follow these guidelines:
- Before training/race day: Increase carbohydrate intake in the week leading up to the race to maximize glycogen stores.
- During the run: Consume energy gels or sports drinks every 30–45 minutes for sustained energy.
- After running: Focus on protein + carbs for recovery.
5. Master Race Day Strategy
On race day, follow these steps to maximize your performance:
Before the race:
- Wake up early and eat a light meal at least 3 hours before the race to allow proper digestion.
- Arrive at the start zone at least 45 minutes early to warm up and avoid stress.
- Use the toilet beforehand—there can be long queues.
- Dress appropriately for the weather—Brussels can be unpredictable.
During the race:
- Start at a comfortable pace and avoid burning out too early.
- Hydrate at every water station (~every 5 km).
- Save some energy for the last 2 km uphill finish—it’s tough but manageable if you pace yourself well.
- Enjoy the atmosphere! The crowd and the historical scenery make this race special.
6. Common Mistakes to Avoid
Even seasoned runners can make mistakes during training and on race day. Here are the top pitfalls to avoid:
- Starting too fast – Pacing is crucial, especially for the final hills.
- Ignoring recovery – Sleep, stretching, and hydration matter as much as training.
- Trying new gear on race day – Always test shoes, clothing, and nutrition in training first.
- Skipping strength training – A strong core and legs reduce injury risk.
7. Recover Like a Pro
- Active recovery: Light jogging or walking the next day.
- Stretch & foam roll to reduce soreness.
- Hydrate & refuel with protein-rich foods.
- Take an ice bath if you’re feeling particularly sore.
Conclusion
Training for the 20 km of Brussels is a rewarding journey. Whether you’re a first-time participant or a seasoned runner, consistent training, proper nutrition, and smart race strategy will help you achieve your goals.
Want to train with a group? Join our weekly runs at Social Running and get ready together!
