Skip to main content

Race Day Prep - The Final 2 Days

flat runner race day prep countdown socks shoes hat water

Written by runnergirl training

After months of preparation it is almost race day! The last few days and hours before the race are still important and can have a major impact on your race. The following are a few guidelines for when you are two days prior to the big day. See below!

flat runner race day prep countdown compression socks running shoes

Two days before:
This will be your next to last (or last) workout. This is a great way to get rid of pre-race jitters. It should be a short and low intensity workout. Or take it as a rest day from exercise.

To “carbo-load” or top off muscles with stored glycogen (fuel) you will want to start eating complex carbohydrate foods. If you have just finished a high intensity or volume/mileage week now is when you want to replenish the stored carbohydrates. Select options such as oatmeal, whole wheat bread, cereal and pasta and rice. Make sure to not eat too much more fiber than you are used to otherwise it may lead to stomach and GI problems. Remember to drink plenty of water to help digest all of the complex carbohydrates.

Try to be off of your feet. If you work a job where you are standing or walking try to take breaks and prop up your feet. Wear compression socks to help reduce leg fatigue and swelling. This isn’t the day to go to the zoo or walk the mall for 4 hours.

Make sleep a high priority. Ensure you get at least 8 hours of sleep.

One day before:
Have one last very short and light intensity workout or take it as a non-exercise day. Again, this is mainly to dispel pre-race jitters. This workout is not going to improve your conditioning level.

Continue to eat complex carbohydrate foods and hydrate. Don’t try any new foods.

Make sure all of the race day gear is together, money for parking, water bottles are filled, etc. If you haven’t already done so, map out where you will plan to park, where registration/chip pick up is located, decide if you are going to check a bag with the race (if offered), etc. Tomorrow should have no surprises so make sure everything is in order. On social media it is called a flat runner to set out all of the race day items & arranged like a flat runner. It helps to know that you have everything necessary. 

flat runner race day prep countdown water bottle race dots flip belt

Race Day Gear:
Safety pins or Race Dots for bib/race number
Heart rate monitor
Water bottle or hydration belt/vest
Shoes – make sure laces aren’t ripping
Socks – Make sure it is a pair you’ve worn before
Anti-chafe stick or Body Glide – for high chafing areas
MP3 player or phone
Headphones/ear buds
Mid-race snacks, gel, electrolyte chews
Waist pack or FlipBelt
Baby wipes, hand gel, towel to sit on in car post-race
Change of clothes

Don’t obsess! Make sure to do relaxing or brain-occupying tasks. Again try to stay off your feet and wear compression socks.

Get plenty of sleep, again at least 8 hours. Relax and know that you have diligently and adequately trained.

Race Day:

Set more than one alarm! I speak from experience.
Try to keep calm. Everything has been well-planned so no need to be a bundle of nerves.

Eat something light and what you are used to eating early mornings. Begin hydrating as soon as you wake up.

Make sure you have the entire list of gear before leaving the house.

Once you arrive at the race, make sure to bring all necessary gear with you & not forgotten in the car.

Follow other runners to the registration, bag check, timing chip pick up areas.

Have confidence in yourself & your hours spent training. If you do feel pain during the race remember that you can stop or walk if necessary. Most of all, have fun and relax! You did it!

All items pictured or mentioned are my personal items. I was not asked to feature any of them. I received no compensation to mention the items or brands. All items I personally use daily.


Related Posts Plugin for WordPress, Blogger...

Popular posts from this blog

Product Review: Bali Body Tanning Oils

written by runnergirl training
You may have noticed on social media tanning oil from Bali Body appearing everywhere. That’s because it is a plant based miracle in a little bottle! It is very different than most tanning oils by the ingredients and how it works. Bali Body offers several products including 3 types of tanning oils, SPF lotion & a hydrating body lotion. Read more below!

Product Review: Bali Body Tanning Oils, Moisturizing Sunscreen SPF 15 & BB Cream SPF 15

written by runnergirl training

Bali Body is an Australian based company who makes tanning oils and skin care products that are free of parabens and harsh chemicals. They are plant-derived, seed based oils full of vitamin E, rose hip oil and jojoba and much more! I love that their products are vegan and cruelty-free!
I have previously reviewed the Bali Body Natural Tanning and Body Oil and the Bali Body Cacaco Tanning Oil here. The Natural Tanning and Body Oil is a lightweight moisturizer and will bring a tan when skin is in the sun. The Cacaco Tanning Oil gives an instant light bronze look even without sun exposure. If using them I the sun please remember skin protection with SPF lotion.
I personally choose not to expose my skin to direct sun. In 2013 I lost my mom to melanoma skin cancer. It is very aggressive and does horrible things to the body. I use these products without direct sun exposure, to moisturize, give a light glow to my skin and help my skin to be healthy with a flawless …

How To: Garmin Forerunner 235 Turn Off Smart Notifications

written by runnergirl training

Are your Garmin Forerunner 235 smart notifications annoying you? After a great lack of help from the manual and Google I finally found out how to turn off notifications. Click below to read the steps!