Race Day Ready: Mastering the Final Countdown

athletic performance endurance training managing race day nerves marathon tips mental preparation for races nutrition for runners pre-race checklist race day gear race day hydration race day preparation race day strategy race logistics running advice warm-up routines Feb 25, 2024

race bib and supplements with marathon in backgound

The morning of a race is a canvas painted with nerves, excitement, and the culmination of months, perhaps years, of training. As the clock ticks down to the start, every runner has their rituals and preparations to ensure they cross the finish line with a smile. Here's a personal take on making those final hours count, ensuring you're ready and race-day ready.

Nutrition and Hydration: The Fuel Strategy

Race-day nutrition is about sticking to what's familiar and light. Complex carbs earlier in the day lay a solid foundation, with a preference for simple sugars closer to the start to keep my blood sugars balanced. Take, for example, a shared steak burrito with my wife around noon when a race kicks off at 4:30 PM. It's followed by meticulous hydration, sipping on water and popping electrolyte tabs to maintain balance, and a small cup of gelato an hour before the race for that last-minute energy spike.

And what about caffeine? A morning coffee is a ritual, but I steer clear of caffeine close to the race unless it's been part of my training regime. The key is to avoid introducing anything new on race day.

Warm-Up to Win: Less Is More

While many runners swear by a rigorous warm-up routine, I take a minimalist approach—no stretching or intense warm-up jogs. A leisurely walk to the start line, arriving about 10 minutes before the national anthem, suits me. It's crucial to keep moving slightly to stay loose while focusing on staying hydrated and preventing cramps. This approach might not be for everyone, but it underscores the importance of doing what works best for your body.

Mind Over Miles: Embracing the Nerves

Nervousness is inevitable, but I've learned to interpret it as excitement—a body's way of preparing for what's to come. I lean on my training, trusting the miles and effort I've put in. Meditation, breathing exercises, or visualizing the cheers from loved ones and supporters can be incredibly grounding. It's about finding that inner calm and confidence amidst the pre-race jitters.

Gear Check: Dressing for Success

Choosing the proper attire can make or break your race experience. I opt for comfort and functionality: tights under shorts with a secure pocket for my phone, breathable socks, a soft cotton T-shirt, and a weather-appropriate long sleeve for my bib number. Strategic application of vaseline in friction-prone areas is a must. My tip for managing gear? Skip the bag check by tying a long-sleeved shirt around your waist. Simple, effective, and one less thing to worry about.

Final Checks and Logistics: Know Before You Go

The devil is in the details. Knowing the start location, arrival time, and where the aid stations are can save you from unnecessary stress. Remember to check the weather and plan your gear accordingly. Ensuring you have your bib, wristband (if required), and a knowledge of the course layout—including water stations and restrooms—is crucial.

As we stand on the precipice of another race, these preparations transform potential energy into kinetic, propelling us forward. Whether you're a seasoned marathoner or stepping onto the course for the first time, remember that success isn't just about how fast you run; it's about how well you've prepared to run your race. So lace up, look ahead, and let's make those final hours before the start line count. After all, it's not just about the destination but the journey there.

Happy racing!

Book a 15 minute free coaching call

Race Day Ready: Mastering the Final Countdown

Schedule a free consult