It's the day before your race. You're nervous. You're restless. "What should I eat? When should I eat? What should I drink? Should I run? Should I not run? Have I trained properly?" Questions pile up, and suddenly you're unsure about EVERYTHING. Anyone who's run a race knows the feeling. And if you're about to run, you'll soon experience it.
But take heart! In this article, I'll guide you through many questions that might arise, and provide a checklist of things to remember, so you can stay calm and focus on running your race.
We'll also suggest a training shoe for post-race training and a race shoe for the event.
Checklist for the Day Before Your Race
- Plan where and what you'll eat. Have dinner early and load up on carbs
- Keep a water bottle with you to sip regularly
- Avoid excessive walking
- Plan your race day morning
- Pick up your race number
- Lay out your clothes and attach your race number
- Remember, you can't change your fitness
Food and Drink
What and when you consume is crucial for longer distances like half and full marathons. For 5 or 10 km races, just avoid overeating or foods that upset your stomach.
For half and full marathons, "carb-loading" is beneficial. Increase your carb intake while maintaining fats and proteins. Avoid heavy meals like steak with sauce. Opt for pasta with tomato sauce and a small piece of chicken, or rice with lean protein.
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Avoid eating dinner late, as it can disrupt sleep and prevent morning hunger.
If racing in another city, reserve a restaurant table in advance to avoid searching for suitable meals.
Stay hydrated without overdoing it. Keep fluids nearby and drink even if not thirsty. Monitor urine color: light yellow is ideal, clear indicates overhydration, dark yellow means more fluids needed.
Consider drinking water with electrolytes to maintain salt balance. For marathoners, a carb-rich sports drink like Maurten or High5 can be beneficial. A soda the day before is also fine.
What to Do?
Both simple and complex. Simple because you should do as little as possible, complex because you should do a bit. A short, easy run with 4-5 strides of 10 seconds each is ideal. Keep it 20-25 minutes at low intensity.
This boosts circulation, refreshes your legs, and optimizes performance. It also helps top off carb stores better than resting.
You'll likely need to pick up your race number. Do it early to avoid lines. If there's an expo, enjoy a quick visit but avoid excessive walking to keep your legs fresh. Ensure you have safety pins for your race number; sometimes you need to grab them yourself. I've been caught without them before, and it's frustrating.
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After collecting your race number, relax for the rest of the day. If abroad, sightseeing is tempting but can lead to excessive walking. Instead, rent a bike or find a café to relax and enjoy the city.
In your room, prepare your race gear. Attach your number to your shirt and ensure everything is ready for the next day. For half or full marathons, review your energy intake plan to avoid last-minute stress.
Keep Your Head in Check!
Now, about what's going on in your head. You can't change your training, but you can boost your confidence. Research suggests talking to yourself in the second person is more effective. Say: "You can do it" instead of "I can do it".
I personally like to plan race day thoroughly. Know when to eat breakfast, when to head to the start, the route, where to store clothes, and if there's a nearby toilet. This way, I can relax and focus on other things, reducing stress.
I hope this guide helps ensure a great race.
More Inspiration?
Read or to manage your race day energy!
