How to Prepare For a Race the Day Before

To prepare for a race, you must put in the months of physical training, hitting the pavement in preparation for the event. But what you do the day before the race can also have a big impact on your performance. Continuing the mental and nutritional routines that you established during training is key to being successful on race day.

EditSteps

EditFinding Out Race-Day Details

Search for directions to the race site. Be sure to allow yourself plenty of time to get there, find parking, and check in.^[1] Print a map if the race is in a remote location where cellular or GPS service may be spotty or lacking.
Find out when and where you should check in. Most race organizers will provide a map or description of the race site, including information about where you should check in. You may also be required to check in a certain amount of time before the race begins in order to participate, so you should know what time to arrive.
Read all of your registration materials. You should find out what “wave” you are in, and what time that wave is projected to start. If the race is not run in waves, read any guidelines about start-line etiquette.
Determine what equipment you will need to take.^[2] If your race is limited to running, you may not need any equipment other than yourself, your positive attitude, and some quality shoes. However, if you are participating in a different race such as a triathlon, you might be expected to provide your own bike, swimwear, etc.
- Consider creating a checklist that you can double- or triple-check before you walk out the door.^[3]
- Prepare your swimming equipment. Have a cap prepared (or be prepared to wear the provided, sometimes required, cap) Be sure your goggles fit well. You can put a little baby shampoo on the insides of the goggles to prevent fogging during the race.^[4]
- Check your bike.^[5] Make sure your bike is in good working condition: check the gears and the brakes in particular. You may also want to take CO2 cartridges,^[6] a pump, and a spare tube so that you can change a flat if necessary.
  - Put a fresh water bottle in your bike’s water bottle holder.^[7]
  - Find out whether you can leave your bike (safely chained) at the race site the day before the race. Some bigger races allow for or encourage this. It has the added benefit of allowing you to see the race site in advance.
Lay out your race-day clothing. Getting your clothes out the night before can ensure that you have one less thing to worry about it in the morning.^[8] It can also prevent situations like realizing you left your running shoes at the gym or you’re out of clean socks.
- Check out the weather forecast and make adjustments accordingly. Make sure you don't overdress, as the temperature will feel about 10 degrees warmer while you are racing, and temperatures will rise as the day progresses.^[9]
- Don't plan to wear new clothes or shoes during the race.^[10]
- Consider hats or sunglasses for races that may be in full sunlight. You might also want to take or apply sunscreen^[11] ahead of time.
Familiarize yourself with the racecourse if you haven't already. Ideally, you should walk the course ahead of time. If you are unable to walk the course, you should view a map of the course (which is likely available on the event website or your registration materials).

EditPreparing Your Body

Plan your meals. You should not experiment with new meals or nutritional approaches right before a race.^[12] The nutritional approach that you used for training should be adequate for race day as well. If you tend to get nervous before events, be sure that you eat a hearty dinner the night before the race in case you are unable to eat well the day of due to nerves.
- You should plan to eat breakfast in the morning,^[13]^[14] then take additional food with you to eat just before the start of the race. For example, you could start with oatmeal at home and follow it up with a banana or an apple after you register.
- You may also want to consider whether you need food to eat during or after the race.
- Be sure that you purchase any food ahead of time so you do not have to scramble to find things the morning of the race.
Double your usual water intake the day before a race. Keep a water bottle in your hand and sip from it all day.^[15] You should also drink plenty of water the morning of the race so your body stays hydrated.
- To find out if you are dehydrated, check your urine color. The more yellow your urine appears, the more likely it is that you are dehydrated.
- Avoid diuretics, which make your body lose water, such as caffeine (tea and coffee) and alcohol.
Stay off of your feet as much as possible the day before you race.^[16] You want to meet the start line with every part of your body feeling refreshed and well-rested. Some runners take the entire day off, while others insist on a light jog.
- This should be the end of your race-day taper. You should have reduced your training the week of the race.
Eat complex carbohydrates throughout the day.^[17] Grazing on small quantities of complex carbohydrates^[18] throughout the day the day before a race can help you establish the fuel you will need for race-day energy.^[19] However, you shouldn’t overload on carbs or attend an all-you-can-eat spaghetti dinner the night before the race.
- Your last big meal should be 48 hours before a race;^[20] opt for more, smaller meals the day of the race.
- Avoid fats and alcohol the day before a race. You may also want to avoid trying new foods, as you never know how your body may react.
Sleep well the night before the race.^[21] You should really be sure that you have slept well the whole week of the race; the sleep you get the night before may be less important than the sleep you have “banked” from the rest of the week.
- Also make sure your alarm clock is working properly or set alarms on two different devices. Leave yourself plenty of time to eat, relax and get to the starting line on time.

EditPreparing your Mind

Remain calm and be confident in the work you've done as you head into race day. Some people say that “the practice is the performance.” In other words, the real work is the training, not the race itself. You'll probably experience some last minute nervousness, but don't let that push you into a negative mindset.
Visualize yourself completing the race. ^[22] Think through your strategy to help you accomplish your goals. However, remember to have a flexible mindset as well. The course may not look exactly like you had pictured, you might not realize how other runners could affect your own performance, and the weather may change your race experience.
- Approach your race day with an open mind and excitement, rather than with a set of rigid expectations about the race details or your performance.
Review or establish your pacing goals. After becoming familiar with the racecourse, think about split or pacing goals for each section of the race.^[23] Mentally prepare for how you may feel at each stage of the race and have a plan for overcoming any negative feelings.
- Have a plan for dealing with hills, your shoe coming untied, feeling overtired, etc. If you have a plan ahead of time, it will be easier to deal with the unexpected.^[24]
- Do not change your plan or goals at the last minute.^[25]
Do breathing exercises. If you feel jittery or nervous, do some breathing exercises to help calm your nerves. You want to feel relaxed before a race.^[26] Take a deep breath in through your nose, counting to 6 and allowing your diaphragm to expand. Then slowly breathe out through your mouth, counting to 7 and allowing all of your breath to completely leave your chest. Pause a few seconds and repeat 10 times. ^[27]