Megan Conner’s Race Day Ready Checklist
Once you have put in the training and it’s almost race day, there are a few important things to remember as you get ready. Whether it rains or shines, it’s very important to have all of your essentials ready before race day. If you’ve prepped the night before it makes the morning much easier to focus on having a great race. From your breakfast to your race number to your deodorant and – yes – lube, there are so many little things to keep in mind before you hit the road. Here is a checklist of essentials I’ve learned over the miles that will help you make sure you’re race day ready!
Good Running Shoes You’ve Trained In
It all starts with your feet. Make sure your shoes are in good shape and ready to carry you to the finish line. If you’re thinking of getting some new kicks, head to Fleet Feet or your local running store to get sized up and ready to go! You’ll want to purchase shoes a half size bigger than you normally work out in and do not – I repeat – do not buy a pair of shoes to run a race in that you haven’t broken in. I guarantee you’ll end up with a nice blister somewhere. You may end up with a missing toenail or two anyway, but don’t worry, all toenails go to heaven!
Set Your Alarm
Or set two or three… Just make sure you’re prepared to get your butt up. I give myself a minimum of an hour before I need to be out the door. You want to make sure to have ample time to wake up, shower if you want, eat, poop (more on that later), get everything together and be on time in case you hit traffic.
Charge Your Electronics
If you’re taking a phone with you, a wireless headset, a Garmin, etc., make sure they are all charged up the night before!
A Hat?
This is kind of a personal preference but something to consider. If it’s raining, you will want one for sure to keep the rain out of your eyes. If it’s not raining, you may want a visor to keep the sun off your face or a headband if you sweat a lot.
Race Number
If you’re able to pick up your packet the night before, it’s going to save a lot time and hassle. Get your bib in place on your outfit or race belt the night before. This will take a few minutes off your prep time the morning of the race. A race number belt is always a great idea if you don’t love pinning the number to your clothes.
Your Outfit
Or for men, your running clothes. You want to make sure to have something you’re comfortable in and you’ve run long distances in before. This goes for everyone. Girls, make sure you have a good, supportive bra! Do not wear a thong… believe me, I know from experience. My preference is to find shorts which have a lining or have supportive tights and go commando. One of my favorite signs in the last marathon was “Smile if you’re not wearing any underwear!!”Whatever you end up with – you just want to make sure your outfits don’t rub or chaff.
Lube
Speaking of bras… You’ll want to use some Body Glide or Vaseline around your bra line to help prevent chafing. Guys, lube up your nips or think about Band-aids for them. You’ll thank me later. Anywhere else you may chafe, lube it up. Around your arms or thighs are areas which can chafe while you run.
Sunscreen
Always put some screen on! You’ll be out there for a couple of hours from start to finish so protect your skin.
Socks
Make sure you have a good pair of socks you have tried out before which don’t slip. I love treating myself to a new pair of socks for a race. It is the one new thing you can rely on. A couple of my favorite brands are Balega, Stance and Feetures. It is definitely something to try beforehand and lock in.
For winter runs, the wool socks I recently found at Fleet Feet rock my socks off, literally. They are called Feetures, and another great feature about them is they keep the stink away! They don’t smell. You can wear them for days (not that I have, or maybe I have…) and they aren’t stinky. There’s nothing like a fresh new pair of socks!
Gel or Nutrition which Works for You
Very important! If you’re racing hard you’re going to want to find a gel. No chewing, just gulp it down. There are tons of great flavors out there, so figure out what works for you. I take a gel every five miles to give me a little umph. Some gels or gummies may give you a bellyache, so try them out while you’re training, NOT on race day. Remember you need something to run on, so having nutrition during the race is important.
Race Belt
This is a great idea for any runner and there are tons out there. Go find one you like at the expo! You can put your gels in it, your phone, etc.
Breakfast and Poop
Normally I would not put these together, but these are two of the most important things of your day. Know what you’re going to eat, if you will have coffee, and make sure you have time to do a #2. If you’re having to travel for the race, then pack your food with you that you practiced with, stop by the grocery and get it the day before or ask about what your hotel continental breakfast might have and see if that would be comparable. This is the last thing you want to worry about while you’re running.
Rain Jacket
One time I ran a half marathon in Nashville half marathon it poured. Always check the weather so you can dress appropriately. Keep an eye on it all week because it will likely change a few times. If it plans to be cold and rainy, you might try a rain jacket/shell. Again, make sure to run in your jacket prior to the race. At least this is something you can tie around your waist if it stops raining or the sun comes out. You might be just fine in a hat if it’s raining, but a jacket is always something to try out.
Cold or Hot Weather
If it’s cold, borrow or buy a CHEAP sweatshirt and/or sweatpants that you can wear to the start line and toss when it starts (think Ugly Christmas Sweater cheap). Go to a thrift shop and treat yourself to a new sweatsuit! You can shed anything you have on before the race or when you warm up. Discarded clothes are usually donated anyways, so that’s kind of cool! On the other hand, if it’s hot, stop at every single water station and take a cup. Drink it, splash it on your face or neck, or pour some on your head. This will save you! Keeping your core cool is super important.
If it’s hot, taking a handheld or a hydration vest is a great idea as well. I’ve had a couple of instances where the course ran out of water and having the extra hydration was a lifesaver.
A New Playlist
If you’re a runner who likes music, make yourself a new playlist of songs you love or an album you’ve wanted to hear. I made an open playlist on Spotify before my Vegas marathon and let people add songs to it, which was so fun!
A Great Attitude
Rain or shine, wear a smile on race day. It’s a privilege to be able to run and cover this amount of distance. All your training and hard work will pay off when you cross the finish line!
What Not to Do the Day Before
The Don’ts: I can’t say this enough, so I thought I’d say it again – do not try anything new! Don’t walk around the expo for hours, or the new town you’re in. Don’t eat a fancy meal you’ve never had at a restaurant you’ve never been to or take a spin class in a new town the day before. Do not overeat salads the night before (fiber). Do not wear a thong.
The Do’s:
Follow your plan, hydrate, rest and focus. You’ve got this! Save the exploring and the new food for after the race – you deserve it!
Remember when you think you can’t go any further, you can. It might hurt a little, it might be uncomfortable, but you’re capable. Believe in yourself and you’ll get there!
Happy racing!
– Megan Conner
