As a running coach, one of the most common pre-race questions that I hear from runners (both beginners and experienced) is, “What should I wear on race day?”
No matter what distance race you’re running, the most important rule for what to wear when running a race is, “Nothing new on race day.” Race day is not the time to try out brand new running shoes or a cute running outfit.
Stick With Your Favorite Running Clothes and Shoes
If you experiment with new clothes or shoes, they might end up feeling uncomfortable and lead to chafing or blistering. Your race day attire should be your tried-and-true favorite running clothes, shoes, socks, and whatever else you need to wear when running a race.
You’ll most likely be nervous before your race, and wearing an outfit that you’ve already run in before will help you feel more comfortable and relaxed. You may get a race T-shirt when you pick up your race packet, but wait until after you’ve finished the race to wear it.
Not only does wearing the race shirt break the golden “Nothing new on race day” rule, but it’s a common superstition among runners that it’s bad luck to wear a race shirt before finishing the race. And you don’t want any bad running vibes for your race, or look like a newbie.
If, for some reason, you do have to wear a piece of clothing that you’ve never run in, make sure you take measures to prevent chafing, such as applying Body Glide on areas where the clothing is rubbing against your skin.
Dressing for the Weather
It’s also important to check the weather forecast, so you can plan your race outfit accordingly. Check out these articles for tips on how to dress for different weather conditions:
A good rule of thumb when choosing your race day outfit is to dress as if it’s 15 to 20 degrees warmer than the actual temperature, since you’re going to warm up a lot once you start running. So, for example, if it’s 40 degrees out, dress how you would if it was 55 to 60 degrees and you weren’t running. For most runners, that would mean a long sleeve shirt and pants or capris.
If it’s chilly, you can always wear some warmer clothes while you’re waiting for the race to start. Many races offer a gear check where you can store a bag with your extra clothes for before and after the race.
If you have a friend or family member spectating at the race, you could also hand off any extra clothes at the starting line and then put them back on after you finish.
If you’re doing a marathon or other big race that involves prolonged waiting at the start, you could always wear a throwaway shirt (that you can toss right at the start to volunteers collecting donations for charity) or a garbage bag with head and arm holes to keep you warm while you’re waiting.
If it’s extremely warm and sunny, you’ll want to wear lightweight, light-colored clothes and maybe running sunglasses and a running hat or visor.
Of course, what works for one runners obviously may not work for another, so it’s really a personal choice as to whether you should wear short or long sleeves, shorts or capris, winter running hat or no hat. That’s why it’s important to run outdoors as you prepare for your race, so you know your comfort level in different weather conditions.
Putting on Your Race Bib
Don’t forget that you have to wear your race bib (which usually has your B-tag timing device on the back) on the front of your shirt. If you’re not sure how to put it on, follow these handy step-by-step instructions on how to put on a race bib. In addition to the race bib, you’ll need safety pins or bib magnets to attach the number to your shirt.
Wearing the race bib lets the race officials know that you’re an official race participant and it will also allow the race photographer (if there is one) to identify you in your official race photos.
Make sure you lay your clothes out the night before your race, so you’re not scrambling and trying to find things in the morning. Not only will this save time in the morning, it will prevent you from forgetting something important and will help reduce your pre-race anxiety.
More Race Day Advice:
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
