Race Day Checklist

What to bring. What to do. How to stay calm.

You’ve trained hard. You’ve put in the miles. Now race day is here—and your only job is to show up ready. But race day isn’t the time to wing it.

This checklist covers the physical gear, mental prep, and timing essentials so you can stay focused, relaxed, and dialed in.

🧠 1. Mental Prep: Before You Even Pack

Know Your Why
Are you running for a PR? To finish strong? To prove you can? Lock in your intention. Write it down. Let it guide you when the nerves kick in.
Visualize the Course
Study the route map. Note the aid stations, hills, and turns. Close your eyes and run the course in your mind.
Set Two Goals
One realistic (e.g. “Finish under 2:00”) and one fallback (e.g. “Don’t walk. Stay steady.”). Race day throws curveballs. Flexibility = strength.
Plan the Day Before
Pack early. Eat clean, hydrating foods. Avoid stress. Lay everything out. Get 7–9 hours of sleep—but don’t panic if it’s less. It happens.

🎒 2. What to Pack: Your Gear Checklist

Essentials:

✅ Running Shoes (broken in, not brand new)
✅ Socks (bring 2 pairs just in case)
✅ Race Kit (shirt, shorts, sports bra, etc.)
✅ Race Bib + Safety Pins or Belt
✅ Watch / GPS Tracker
✅ ID + Race Confirmation / QR Code
✅ Charged Phone
✅ Pre-race Nutrition (banana, bar, etc.)
✅ Water Bottle or Hydration System
✅ Electrolytes / Salt Tabs (if needed)

Optional but Smart:

🔲 Body Glide / Anti-Chafe Stick
🔲 Sunglasses / Hat / Headband
🔲 Throwaway Layer (for cold starts)
🔲 Post-race Jacket or Hoodie
🔲 Towel / Wipes / Deodorant
🔲 Cash or Card (food trucks, transit)
🔲 Earbuds (if allowed and desired)
🔲 Emergency Contact Info

Pro Tip: Pack it all in one bag the night before. Triple check your shoes and bib.

⏰ 3. Timing: What to Do and When

The Night Before:

Eat dinner early (3–4 hours before bed)
👉 Something familiar: carbs + protein + hydration
Avoid alcohol or anything new
Review your gear layout
Set multiple alarms
Try to get to bed 8 hours before wake-up

Morning of:

T-minus 3 hours:

Wake up
Hydrate with electrolytes
Light breakfast (toast + PB, banana, oats—nothing wild)

T-minus 2 hours:

Get dressed
Apply sunscreen or anti-chafe balm
Double-check your bib and gear
Leave early (account for traffic, parking, lines)

T-minus 1 hour:

Warm up: jog lightly, mobility work
Use the bathroom (there will be lines)
Sip water—don’t chug
Run a few strides if needed
Breathe. Chill. Trust your training.

🛣 4. Strategy: During the Race

Start Slower Than You Think
Adrenaline is a liar. Let people pass. Stay in your rhythm. You’ll pass them later.
Stick to Your Fuel Plan
Take gels or snacks on schedule (if you trained with them). Don’t try new race-day freebies.
Watch Your Pacing Device—but Don’t Obsess
Check in every mile or two. Stay present.
Adapt to Conditions
If it’s hotter, hillier, or windier than expected—adjust. Staying cool-headed is part of winning.
Mantras Work
Have 1–2 ready. Short, repeatable, meaningful. Examples:
- “Strong. Calm. Forward.”
- “This is the work.”
- “One step, one breath.”
Smile When It Hurts
Sounds dumb. Works anyway.

🏁 5. After the Finish Line

Keep Walking
Don’t just collapse. Walk, stretch lightly, keep blood flowing.
Refuel
Protein + carbs within 30–60 minutes if possible. Hydrate with water and electrolytes.
Check in with Yourself
Sit in the moment. What did you learn? What worked? What would you do differently next time?
Celebrate—But Don’t Spiral
Eat something good. Rest. Take the medal pic. Just avoid wrecking your body with bad food, too much booze, or jumping into hard workouts the next day.

📥 Bonus: Print-Ready Checklist

In progress.

Final Thought

You can’t control everything on race day—but you can control how prepared you are.

“The training is in the past. The moment is now. Trust your body. Trust your mind. Let it fly.”

See you at the starting line.

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