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? Shouldn't I 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.
Additionally, we 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 stay hydrated.
- 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 level.
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, most should "carb-load," meaning increase your carb intake. Still include fats and proteins, but avoid heavy meals like steak with rich sauces. 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 if you go to bed with a full stomach. It's also good to be a bit hungry for breakfast the next day.
If racing in another city, reserve a restaurant table in advance after checking the menu to ensure they have what you want, avoiding a search for the right meal.
For hydration, keep it simple. Stay well-hydrated without overdoing it. Keep fluids nearby and drink even if not thirsty. Monitor urine color: light yellow is ideal, clear means overhydration, dark yellow means too little.
Consider drinking water with electrolytes to maintain salt balance. For marathoners, a carb-rich sports drink like Maurten or High5 can ensure your glycogen stores are full. A soda the day before is also fine.
What Should You Do?
Both simple and complex. Simple because you should do as little as possible, complex because you should do a bit. A gentle, short run with 4-5 strides (10-second sprints) is ideal. The run should last 20-25 minutes at low intensity.
This boosts circulation, refreshes your legs, sends signals through your nerves, optimizing performance, and helps top off glycogen stores more than resting.
You'll likely need to pick up your race number. Do it early to avoid queues. If there's an expo, it can be fun to browse, but don't overdo it 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 pins in Berlin, which was frustrating.
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After picking up your number, focus on relaxing. If abroad, sightseeing is tempting, but be cautious of walking too much. Instead, rent a bike and find a cafe to relax and enjoy the city.
Back 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. This ensures calmness and prevents last-minute panics over missing items or energy timing.
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. Recent research suggests talking to yourself in the second person is best. Say: "You can do it" instead of "I can do it."
Personally, I like to plan race day thoroughly. This includes planning the morning before the race. 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 allows relaxation and focus on non-race thoughts to avoid stress.
I hope this guide helps ensure a great race.
More Inspiration?
Read or to manage your race day energy!
