What to Do the Day Before a Race

Whether you’re a seasoned marathoner or a first-time 5K participant, the hours leading up to race day are crucial. To ensure you perform your best and minimize race-day anxiety, it’s essential to have a well-planned pre-race routine. Here’s advice from a running coach on what to do the day before a race to help you cross the finish line with confidence.

1. Gear Up: Check Your Equipment

Before race day, ensure your gear is ready and in good condition. There’s nothing worse than realizing your shoes have a tear or your watch battery is dead just before the start.

• Running Shoes: Are your shoes broken in but not too worn out? Check for any signs of damage or excessive wear. If you’re racing in new shoes, make sure they’re comfortable and have been tested with shorter runs.
• Clothing: Choose weather-appropriate gear, and make sure you’ve trained in it. Avoid new clothes on race day to prevent chafing or discomfort.
• Watch or Fitness Tracker: Double-check that your watch is charged and ready to track your pace, time, and distance.
• Hydration Gear: If you plan to carry your own hydration, test your handheld bottle, hydration belt, or vest during a training run to ensure it’s comfortable.

2. Nutrition: Fuel Your Body

Your pre-race meals and hydration can greatly influence your performance, so don’t leave this to chance.

• Pre-Race Meal: About 1 1/2 to 2 hours before the race, eat a familiar, easily digestible meal that is rich in carbohydrates, moderate in protein, and low in fat. A bagel with peanut butter or oatmeal with banana is a good option. Avoid anything too spicy or greasy.
• Hydration: Make sure you’re well-hydrated but not overhydrated. Aim to drink water regularly in the 24 hours leading up to the race, and consider sipping on an electrolyte drink the night before to balance your sodium and potassium levels.
• Pre-Race Snack: If you prefer a smaller snack, opt for something like a banana or a sports gel 30-45 minutes before the race.

3. Mental Preparation: Focus Your Mind

Races can be just as mentally demanding as they are physically. Spend some time the night before and the morning of the race to mentally prepare.

• Visualize Success: Imagine yourself successfully navigating the course. Picture yourself feeling strong and crossing the finish line with a smile.
• Set Realistic Goals: Know your goals for the race. Whether you’re aiming for a personal best, just to finish, or to enjoy the experience, having a clear goal will keep you focused.
• Relax & Stay Positive: Avoid stressing about factors outside your control. The weather, course elevation, or other runners are variables you can’t change. Instead, focus on what you’ve trained for and try to stay positive.

4. Sleep: Rest is Key

Sleep is one of the most critical factors in race-day performance. Aim for a good night’s rest in the days leading up to the race.

• Sleep Quality: Try to get 7-9 hours of sleep, and avoid staying up too late or engaging in high-stress activities the night before the race.
• Avoid Overthinking: If you’re anxious or nervous about race day, practice relaxation techniques like deep breathing, reading a book, or taking a warm shower to wind down.

5. The Day Before the Race: Final Preparations

The day before race day should focus on rest and preparation. Here’s what you need to do:

• Pick Up Race Packet: If you haven’t already, pick up your race packet with your race bib, shirt, and any other materials. If possible, try to do this early in the day to avoid the rush.
• Lay Out Your Gear: Organize everything you’ll need in the morning—clothes, shoes, bib, timing chip, race-day nutrition, watch, and sunscreen. This will save you time and mental energy the next day.
• Check the Weather: Review the weather forecast and adjust your clothing choices accordingly. Dress in layers if it’s chilly or prepare for sun protection if it’s hot.
• Stretch & Roll: A gentle stretch or foam rolling session will help relax any tension in your muscles and keep them ready for race day.
• Run or Don’t Run: Some runners prefer to rest the day before a race, while others like to do an easy, short shake-out run to calm their nerves. Whichever you decide to do, it’s not going to make or break your race. If you choose to run, just keep it very short and easy.

6. Race Morning: The Final Touches

Race morning is when all your preparation comes together. Set yourself up for success with the following:

• Wake Up Early: Give yourself plenty of time to wake up, eat your pre-race meal, and do any last-minute prep. Aim for at least 1.5 to 2 hours before the race starts.
• Go to the Bathroom: Be sure to use the restroom before the race starts. Many races have port-a-potties at the start line, but the earlier you go, the less stress you’ll feel.
• Warm-Up: Do a light warm-up with some easy jogging and dynamic stretches. This helps activate your muscles and prepares your body for the race.
• Hydrate: Take small sips of water or an electrolyte drink leading up to the start, but don’t overdo it to avoid feeling bloated.
• Arrive Early: Aim to get to the start line with enough time to find your corral or start position, stretch, and settle in before the race begins.

By following this pre-race checklist, you’ll walk into your race feeling prepared, confident, and ready to perform your best. Remember, race day is the culmination of all the hard work you’ve put in during training, so trust in yourself and your preparation.

More Pre-Race Day Advice

• Marathon Tapering Tips from a Running Coach
• What to Do the Week Before a Marathon
• How to Finish Strong in Running Races

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.