Race Day Checklist

Race: __ Date: __

Goal Time: __ Goal Pace: __/mile

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One Week Before

Logistics

• Confirm race registration and bib pickup details
• Review course map and elevation profile
• Plan transportation and parking
• Book hotel if traveling (close to start line)
• Check weather forecast and adjust gear plans

Training

• Begin taper (reduced mileage and intensity)
• Do a short shakeout run on the course if possible
• Test all race day gear in final easy runs
• Avoid any new foods, supplements, or equipment

Nutrition

• Start carb loading 2-3 days before (marathon/half only)
• Increase hydration
• Avoid high-fiber and gas-producing foods
• Stick to familiar, easily digestible meals

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Night Before

Preparation

• Lay out all race gear (see gear checklist below)
• Pin bib to race top
• Charge GPS watch
• Set multiple alarms
• Review race strategy and pacing plan

Mental

• Visualize the race going well
• Accept that sleep may be restless (that's normal)
• Avoid alcohol and excessive caffeine
• Go to bed at normal time (don't try to "bank" sleep)

Nutrition

• Eat a familiar, carb-rich dinner
• Don't overeat—normal portions
• Hydrate but don't overdo it
• Prepare breakfast for morning

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Race Morning

Timeline

Wake up: **__** (3-4 hours before start) Breakfast: **__** (2-3 hours before start) Leave for race: **__** Arrive at venue: **__** (60-90 min before start) Warm-up: **__** (15-30 min before start) Line up in corral: **__** (10-15 min before start)

Morning Routine

• Wake up on time
• Eat pre-planned breakfast
• Drink coffee if that's your routine
• Use the bathroom (multiple times)
• Apply anti-chafe products (Body Glide, etc.)
• Put on race outfit
• Dynamic warm-up and strides

At the Venue

• Pick up bib if not done earlier
• Check gear bag (if using)
• Use porta-potties early (lines grow)
• Find your corral
• Final bathroom stop
• Remove throwaway layers at last minute

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Race Gear Checklist

Essentials (Wearing)

• Running shoes (broken in, not new!)
• Race socks
• Shorts or tights
• Race top (singlet, short sleeve, or long sleeve)
• Sports bra (if applicable)
• GPS watch
• Race bib with timing chip

Weather Dependent

• Arm sleeves
• Gloves (throwaway option)
• Hat or visor
• Sunglasses
• Sunscreen (applied before leaving)

Nutrition/Hydration

• Gels or fuel (number: __)
• Salt tabs (if used)
• Handheld bottle (if not using aid stations)

For the Bag

• Warm clothes for after the race
• Flip flops or recovery sandals
• Towel
• Snacks for after
• Phone
• ID and insurance card
• Cash
• Throwaway top layer for start line

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Race Strategy

Pacing Plan

Mile/KM	Target Pace	Target Split	Notes
1			Start conservative
5
10
13.1			Halfway check
20			Marathon wall zone
Finish

Key Reminders

• First mile feels easy = correct pace
• Don't chase others early
• Work the tangents
• Take fluids early, before you're thirsty
• Save something for the final push

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Post-Race

Immediately After

• Keep moving (walk, don't sit)
• Get fluids and food at finish area
• Retrieve gear bag
• Find family/friends at meeting spot
• Take finisher photo!

Recovery

• Light walk or easy jog later in day
• Epsom salt bath
• Compression gear
• Elevate legs
• Refuel with protein and carbs
• Celebrate your accomplishment!

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Notes & Reminders

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