It's the day before your race. You're nervous. It tingles. You can't find peace. "What should I eat? When should I eat? What should I drink? Should I run? Shouldn't I run? Have I trained right at all?" Questions pile up in your head, and suddenly you're unsure about EVERYTHING. Anyone who's about to run a race likely knows the feeling. And if you're about to run a race, you'll soon experience it.
But take heart! Because in this article, I guide you through many of those questions that might pile up, and also provide a checklist of things to remember so you can stay calm and focus on running your race.
Additionally, we'll suggest a training shoe that can help you post-race, and a race shoe to assist you during the race.
Checklist for the day before your race
- Know where you'll eat your meals and have a plan for what you'll eat. Eat dinner early and consume plenty of carbs
- Keep a water bottle with you, so you can sip regularly
- Avoid too much walking
- Plan the morning of race day
- Pick up your race bib
- Lay out your clothes and attach your bib
- Remember, you can't change your fitness
Food and Drink
What you consume and when is especially important for longer distances like half and full marathons, or even longer. If running 5 or 10 km, just ensure you don't eat more than usual and avoid foods that upset your stomach.
For half and full marathons, 'carb-loading' is wise for most. Your diet should have a higher carb ratio than usual. Still include fat and protein, but avoid a large steak with bearnaise. Instead, opt for a big pasta portion with tomato sauce and a bit of chicken, or a large rice portion with lean protein.
Also read: Nike Vaporfly 4 – Best yet?
Avoid eating dinner late, as it can affect your sleep if you go to bed with a full stomach, and it's also good to be a little hungry for breakfast the next day.
If racing in another city, book a restaurant where you've checked the menu and know they have what you like, so you don't wander looking for the right place.
Regarding hydration, it's quite simple. Stay well-hydrated without overdoing it. Keep fluids with you to sip, even if not thirsty. Check urine color when using the restroom. Light yellow is good, clear means overhydration, and dark yellow means you're drinking too little.
Drinking water with electrolytes can ensure a good salt balance. For marathons, to ensure carb stores are topped up, drink a high-carb sports drink like Maurten or High5. It's also okay to have a soda the day before.
What to do?
Both a simple and complex question. Simple because you should do as little as possible, but complex because doing a bit is good. What should you do? A gentle short run with 4-5 strides (short sprints) of 10 seconds is ideal. The run should last 20-25 minutes at a low intensity.
This way, you get your blood flowing, your legs fresh, send signals through your nerves optimizing performance, and the easy run helps top off carb stores more than lying on the couch.
You'll also likely need to pick up your race bib. Get it early to avoid lines. It can be fun to browse the expo if there is one, but don't do too many rounds; you want fresh legs for the race. Ensure safety pins for your bib are included, as sometimes you must grab them from a small box. I've found myself in Berlin without pins the night before my race, which was mildly annoying.
Also read: adidas Supernova Rise 2 – Comfortable mile warrior
After picking up your bib, focus on relaxing the rest of the day. If abroad for a race, sightseeing can be tempting, but be careful as you might end up walking many kilometers to see all sights! Instead, rent a bike and find a café to relax while taking in the city.
In your room, prepare your race gear. Attach your bib to your shirt and ensure everything is ready to wear. For half or full marathons, review your energy intake plan. This ensures peace of mind, preventing last-minute panics over missing gear or unclear plans.
Mind Control!
There's also what goes on in your head. Whether you've trained enough can't be changed. But boost your confidence. Recent research suggests talking to yourself in second person is more effective. Say: "You can do it" instead of "I can do it".
Personally, I prefer having everything planned for race day. This includes morning preparations, like when to eat breakfast, leaving for the start, the route, where to leave clothes, and restroom availability near the start. This way, I can relax the rest of the day, thinking about other things than the race, avoiding stress.
I hope this guide helps ensure a great race.
