Pre-Run Checklist

Date: __ Run Type: ☐ Easy ☐ Long ☐ Workout ☐ Race

Planned Distance/Duration: __ Start Time: __

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Nutrition & Hydration (2-3 hours before)

Pre-Run Meal/Snack

• ☐ Ate 2-3 hours before (for long/hard runs)
• ☐ Meal was familiar (no new foods)
• ☐ Carb-focused, low fiber, low fat
• ☐ Easy to digest

What I ate: __

Hydration Status

• ☐ Urine color is pale yellow (hydrated)
• ☐ Drank 16-20 oz in the hours before
• ☐ Stopped drinking 30 min before (to avoid sloshing)

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Gear Check

Footwear

• ☐ Shoes appropriate for today's run (easy, speed, trail)
• ☐ Shoes properly laced
• ☐ Socks matching (no cotton!)
• ☐ Checked for rocks/debris in shoes

Shoe mileage: **__** miles (replace at 300-500)

Clothing

• ☐ Dressed for the temperature (20°F warmer than actual)
• ☐ Moisture-wicking materials
• ☐ Proper sports bra (women)
• ☐ Anti-chafe applied where needed
• ☐ Reflective gear (if low light)

Weather conditions: __

Technology

• ☐ GPS watch charged
• ☐ Watch on wrist, ready to start
• ☐ Heart rate monitor working (if used)
• ☐ Headphones charged (if used)
• ☐ Phone charged (if carrying)

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Safety & Logistics

Route Planning

• ☐ Route decided
• ☐ Someone knows my route (solo runs)
• ☐ Expected duration shared
• ☐ Weather checked (lightning, extreme heat/cold)

Route: __

Identification & Emergency

• ☐ ID/Road ID on person
• ☐ Phone or emergency contact info
• ☐ Know where water/bathrooms are (long runs)
• ☐ Medical info accessible if needed

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Fuel & Supplies (Long Runs/Races)

For Runs Over 60-75 Minutes

• ☐ Gels/chews packed
• ☐ Hydration plan set (bottles, vest, course support)
• ☐ Electrolytes if needed
• ☐ Cash/card for emergency

Nutrition plan: __

Items to Carry

• ☐ Handheld bottle or hydration vest
• ☐ Energy gels/chews (number: __)
• ☐ Salt tabs (hot weather)
• ☐ Tissues/TP (trail/long runs)

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Physical Readiness

Body Check

• ☐ No new pain or injury concerns
• ☐ Adequately recovered from last hard effort
• ☐ Slept reasonably well last night
• ☐ Not feeling sick

Hours of sleep last night: **__**

Warm-Up (Before Workouts/Races)

• ☐ 10-15 min easy jogging
• ☐ Dynamic stretches completed
• ☐ Strides/accelerations (4-6 x 20 sec)
• ☐ Muscles feel ready

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Mental Preparation

Mindset

• ☐ I know my goal for this run
• ☐ I'm mentally ready for the effort level
• ☐ I have a plan if it gets hard
• ☐ I'm running for the right reasons today

Today's goal: ___

Workout Details (If Applicable)

• ☐ I know the workout structure
• ☐ I know my target paces/efforts
• ☐ I know where I'll do the workout
• ☐ I've done the math on splits

Workout: ___

Target paces: ___

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Environment Check

Weather Adjustments

• ☐ Sunscreen applied (if sunny)
• ☐ Hat/visor for sun
• ☐ Hat/gloves for cold
• ☐ Rain gear if needed
• ☐ Extra water for heat

Current temperature: **__** Feels like: **__**

Running Surface

• ☐ Right shoes for surface (road, trail, track)
• ☐ Aware of any hazards (ice, mud, traffic)
• ☐ Headlamp if dark

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Quick Reference: Common Scenarios

Easy Run (30-60 min)

☐ Watch ☐ Shoes ☐ Weather-appropriate clothing ☐ ID

Long Run (90+ min)

☐ All of above ☐ Fuel ☐ Hydration ☐ Route mapped ☐ Someone knows your plan

Workout/Intervals

☐ All easy run items ☐ Know the workout ☐ Know target paces ☐ Warm-up time built in

Race Day

☐ Everything above ☐ Bib attached ☐ Timing chip on ☐ Pace band ☐ Familiar fuel only ☐ Arrive early

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Pre-Run Timing Guide

Time Before	Action
2-3 hours	Pre-run meal
1-2 hours	Light snack if needed
30-60 min	Stop eating, light hydration
15-30 min	Bathroom, gear check
10-15 min	Warm-up (workouts/races)
5 min	Final gear check, mental focus
0	Go!

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Notes for This Run

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Post-Run Reminder

After your run, complete the Post-Run Recovery Checklist.

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