Race Week Protocols: Using Red Light Therapy During Taper and Post Event Recovery

Race week is a strange mix of nerves, lighter training, and logistics. Your mileage drops, but stress can go up as you travel, pick up your packet, and think about pacing. It is also a week when small decisions about sleep, nutrition, and recovery matter more than fancy new tricks. That includes red light therapy race week routines.

Red light therapy will not replace a smart taper, good pacing, or proper fueling on course. It is best used as a quiet background support that helps you feel prepared going in and supported coming out. This guide walks through how to use Biolight during taper days, on race day, and through the first week of post event recovery without overcomplicating your plan.

Why Race Week Feels Different From Normal Training

During a normal training block, hard sessions and recovery days have a clear rhythm. Race week changes that pattern.

The purpose of taper

Taper is designed to:

• Reduce training volume so fatigue can fall
  
  

• Maintain enough intensity to keep your neuromuscular system sharp
  
  

• Leave you mentally and physically hungry to race
  
  

In practice, that means shorter sessions, a little speed here and there, and much more free time than usual. Many athletes accidentally fill that time with extra walking at expos, late nights, and constant device time, which can undo some of the benefit of the taper.

Where red light therapy fits

Race week is not the moment to experiment with a brand new, high volume red light routine. Instead, you want:

• Short, familiar Biolight sessions that support comfort and calm
  
  

• Predictable timing around easy runs, travel, and sleep
  
  

• A plan that you can replicate on the road with minimal thought
  
  

The goal is to feel supported and steady, not to chase last minute gains.

How To Use Red Light Therapy During Taper Week

A simple taper protocol keeps frequency modest and sessions short so you do not add extra stress.

Days 7 to 5 before the race

This is often the start of your formal taper. Training volume drops, but you may still have one last quality session.

You can:

• Keep your usual Biolight routine if you already use red light therapy several times per week
  
  

• Focus sessions on the main muscle groups that will be stressed on race day, such as quads, hamstrings, calves, and glutes for runners and triathletes
  
  

Example approach:

• Frequency: Two sessions in this window
  
  

• Duration: Ten to fifteen minutes per session within Biolight guidelines
  
  

• Placement:
  
  

• One session front facing to cover quads and hip flexors
  
  

• One session rear facing to cover hamstrings, glutes, and calves
  
  

These days are about continuity – doing what has been working, not adding new complexity.

Days 4 to 2 before the race

Training is lighter, and nerves often rise. This is a good time to let red light therapy support calm and routine.

You can:

• Use Biolight on one or two of these days after your easy run or short shakeout
  
  

• Keep sessions pleasant and relaxed rather than long or experimental
  
  

Example:

• Ten to fifteen minutes standing or sitting at the recommended distance, focusing on legs and low back
  
  

• Optional gentle stretching or breathwork during the session to reinforce a shift toward recovery mode
  
  

If you are traveling, schedule these sessions before or after travel blocks to help your body unwind from sitting and airport stress.

Day 1 before the race

The day before your race should feel simple and predictable.

A light Biolight session can:

• Support comfort in legs after a short shakeout run or easy spin
  
  

• Give you a familiar, calming ritual in the evening
  
  

Guidelines:

• Keep it short - about ten minutes
  
  

• Focus on the muscles that feel most stiff from travel or walking around
  
  

• Avoid turning it into a big "biohacking" event that extends your bedtime or ramps up anxiety
  
  

You are reinforcing readiness, not trying to squeeze in extra adaptation.

Race day morning

Race morning is about routine. You do not need red light therapy to be ready, but if you already use it and can do so without rushing yourself, a brief session can be part of your warm up.

If it fits your schedule:

• Use a five to ten minute session shortly after waking
  
  

• Stand at the recommended distance and focus on legs and hips while you sip water or mentally run through your plan
  
  

If adding a session makes the morning feel crowded or stressful, skip it. Showing up calm and on time matters more than any small benefit from light exposure.

Using Red Light Therapy After The Event

Post race is where red light therapy race week protocols often feel most valuable.

First 24 hours after the event

Your body is dealing with:

• Muscle microdamage from race effort
  
  

• Fluid shifts and mild inflammation
  
  

• Nervous system stress from intensity, crowds, and logistics
  
  

Once you have rehydrated, eaten, and showered, a Biolight session can:

• Support comfort in heavily used muscle groups
  
  

• Encourage gentle microcirculation while you stand or sit quietly
  
  

• Give you a structured way to start the recovery process without doing more exercise
  
  

Example:

• Duration: Ten to twenty minutes within Biolight guidelines
  
  

• Placement:
  
  

• Face the panel to cover quads and calves, then rotate slightly to give hamstrings and glutes some exposure
  
  

• Pair with light stretching or simply standing and breathing slowly
  
  

Avoid very long sessions on a day when your body has already had a major stressor.

Days 2 to 4 after the race

Delayed onset muscle soreness often peaks in this window. You may also feel mentally flat or extra tired.

Red light therapy may help you:

• Move more comfortably through daily activities
  
  

• Ease back into light walking or very easy spins
  
  

• Support tissue recovery while training is minimal
  
  

A simple pattern:

• Use Biolight on two of these days
  
  

• Ten to twenty minutes per session for legs and low back
  
  

• Consider adding gentle mobility or short walks before or after the session
  
  

If you have blistered or visibly damaged skin, keep red light away from open areas unless your healthcare professional specifically approves it.

Days 5 to 7 after the race

By now, soreness should be trending down and light training is often returning.

You can:

• Continue Biolight sessions two to three times in this window
  
  

• Shift focus from "rescue" mode toward general recovery support for the next training block
  
  

Many athletes treat this week as a bridge: a little extra care, low pressure sessions, and then a return to their usual pattern once energy and motivation come back.

Integrating Biolight With Other Race Week Habits

Red light therapy works best when it supports, not replaces, the basics that actually shape your race week.

Pair light with simple movement and rest

During taper and recovery, you still need:

• Short, easy movement most days to keep joints and circulation happy
  
  

• Enough total rest so you arrive at the start line feeling fresh, not flat
  
  

Biolight sessions fit well:

• After easy runs or short walks
  
  

• In the evening as part of a wind down routine
  
  

• On travel days when your legs feel heavy from sitting
  
  

Think of red light as a gentle nudge toward recovery that wraps around your existing plan.

Avoid last minute extremes

Race week is not the time to:

• Double your usual red light dose
  
  

• Add intense cold plunges, long sauna sessions, or other new stressors just because you have time
  
  

• Stay up late stacking modalities and scrolling through devices
  
  

A calmer, more predictable routine typically beats a complicated one when the main goal is to perform well on a specific day.

Key Takeaway

Race week is about preserving the fitness you already built, not inventing new hacks. Red light therapy race week protocols work best when they are short, familiar, and wrapped around your taper and recovery schedule. Use Biolight a few times during the taper, consider a brief session on race eve or race morning if it fits calmly, and lean on it a bit more in the first few days after the event to support comfort and recovery.

When you keep sessions within device guidelines and pair them with sleep, nutrition, and sensible training, red light therapy becomes a steady background support rather than a distraction from what really matters on race day.

FAQ

Should I change my red light dose during race week?

Usually, no. Race week is not the moment to dramatically increase exposure or experiment with very long sessions. Most athletes do best by keeping similar durations to what they used in training, or even slightly shorter, and focusing on consistent use rather than bigger doses.

Can red light therapy replace my taper or make up for missed training?

No. Red light therapy cannot substitute for the fitness and resilience you build during a training cycle, and it cannot replace a proper taper. It is a supportive modality that may help you feel more comfortable and ready within the plan you already have, but it will not compensate for large training gaps.

Is it safe to use red light therapy if I feel unusually sore or tired after a race?

For many people, gentle external red light is still well tolerated when they feel sore or fatigued after an event. However, severe pain, unusual swelling, dizziness, chest discomfort, or other concerning symptoms after a race should be evaluated by a healthcare professional. In those cases, focus first on medical assessment and follow your clinician’s advice about when and how to resume Biolight sessions.

This article is for educational purposes only and is not medical or training advice. Always consult a qualified healthcare professional or sports medicine expert before starting or changing any exercise, taper, recovery, medication, or red light therapy routine, especially when preparing for or recovering from demanding races and endurance events.