Race Day Preparation: A Simple Checklist
What to do the day before and the morning of a race to arrive calm, fed and ready.
Race day goes better when you have prepared the small things in advance.
The day before
- Lay out your kit: clothes, shoes, number, safety pins, hat.
- Charge your phone and any devices.
- Eat familiar food, with plenty of carbohydrates, but do not overeat.
- Drink water throughout the day.
- Check the route, start time and transport.
- Sleep early, though a restless night before a race is common and usually not a problem.
The morning
- Eat your usual breakfast two to three hours before the start.
- Dress for the weather, and bring a throwaway layer if it is cold.
- Arrive early, so you are not rushing.
- Use the toilet before the start.
Warm up
- A gentle jog and some dynamic stretches
- A few short, faster strides if you like
For longer races, a shorter warm-up is fine.
Start sensibly
The most common mistake is starting too fast. Hold back for the first kilometres.
During the race
- Drink at aid stations.
- Take fuel as planned.
- Break the race into sections.
- Smile when you can.
Afterwards
- Keep moving gently.
- Eat and drink.
- Put on warm clothes.
- Enjoy it.
Tips
- Do not try anything new on race day.
- Know your plan for pace and food.
- Have a meeting point for friends and family.
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