COACHING RUNNERS 
After weeks or months of training, your race day is here and the night before a race can be exciting, but also something that can feel full of anticipation! Rather than spend the night before your race worrying about your pacing strategy, checking the weather app a thousand times, or making any last-minute changes to your nutrition and fueling plan, focus on relaxing and staying confident.
One of the best things you can do is keep your routine simple and familiar, even if you are in a destination city for your race. There is a difference between being prepared and overthinking your preparation or worrying about things that are out of your control. From preparing your race outfit to eating a familiar dinner (with carbs!) and getting to bed so you can rest up, we are sharing a few things you should do the night before your next race.
Have the Race Details Mapped Out
Before you head to bed, you will feel much more confident with the details of the day when you know exactly where you need to be and when. The goal is to wake up knowing exactly what you’re doing. Depending on the race and whether it’s local to you or not, the logistics may vary drastically. If your race provides an Athlete Guide or Race Handbook, make sure you have read it before race day. Like we mentioned, World Major Marathons are going to be very specific and extensive, but a local, small-town race may allow you to show up right before the race goes off. Below are important pieces of information to familiarize yourself with.
- Start time
- Starting location (and your method of getting to the race)
- Your assigned wave or corral and specific entrances
- Bib number and how to pick up your participant packet
- Parking information
- Transportation options
- Bag-check instructions (if there is one!)
- Course information and course time limits
- Water station locations
Have Your Race Clothes & Nutrition Ready to Go
One of the easiest ways to make race morning less stressful and more efficient is to prepare your outfit the night before. Many runners will take a “flat lay” photo and document it. Don’t wait until race morning to decide what you’re wearing. Lay everything out where you can easily see it and get to race in the morning. Depending on the weather on race day and how long you will be waiting outside before you start, be prepared to have outer layers to take off before you get going. Large races may have giveaway bins where clothes are then donated. You may have also heard the advice, nothing new on race day. This applies to your outfit! We recommend testing out your planned out on one of your long runs, just like you would test out your nutrition.
Your fueling strategy should already have been tested during training. Whatever you’re planning on taking for fuel during the race, have it ready to go. Bring it with you if you are traveling. If there is an expo for the race, you might be able to stock up on any last minute gels, but don’t rely on them having it- come prepared! Make sure you know where you are storing your fuel where it will be easy to access in your race outfit or fueling belt. Race day is not the time to experiment with a new product. If you are utilizing a bag drop on race day, have that bag ready to go with the items you will want post-race. You’ll feel much more at ease the day before your race knowing you have everything ready to go.
Eat a Familiar Dinner…and Make Sure There’s Carbs!
That phrase stands to not try anything new… and the night before a race isn’t the time to try an elaborate new meal. Stick with foods you’ve eaten successfully before long training runs or previous races. Many runners prefer a meal that provides plenty of carbohydrates while being relatively easy to digest. There isn’t one perfect pre-race dinner that works for every runner, so depending on your preferences and dietary limits, for many that is pasta, rice, breads, chicken, or a simple sandwich. The important thing is that it is familiar. Follow the nutrition strategy you’ve practiced during training. If you are traveling for your race, it might be strongly recommended to make reservations if you are planning to eat out for meals. For longer-distance races like a marathon, carbohydrate intake in the days leading up to the event can be more important than trying to consume a massive meal at the last minute. Hydration matters, but the night before your race is not the time to be drinking excessive amounts of water or electrolytes.
Stay Off Your Feet & Spend Time Relaxing
If you’ve traveled for your race, it can be so hard to limit the time you’re on your feet walking around. Even going to the expo can take lots of time on foot without realizing it. Remember to give your legs some downtime and save some exploring for after the race! Spending time relaxing the night before your race Race prep can make you want to triple check the weather apps and social media. Try to give yourself a break from the content and instead, put your phone away for a while and let your brain relax. You’ve done the training. The night before a race can be a great time for a little bit of race visualization. You don’t need to imagine a perfect race.Instead, imagine yourself responding well to whatever happens. Maybe your pace isn’t exactly what you expected or the weather just isn’t ideal conditions. Remind yourself that you can adapt.
Final Thoughts
As we wrap up the final touches to your pre-race night, don’t forget the small but really important things! Make sure you are charging the electronics that you are going to use on race day and setting your alarm (or two… or three!) Set your alarm for a realistic time that gives you plenty of time to get ready, eat your pre-race breakfast, and make your way to the race. Give yourself enough time so you aren’t rushing.
The night before a race doesn’t need to be complicated. Keep it simple. Have your logistics mapped out, prepare your gear. Eat familiar foods for dinner. Hydrate normally. Check the weather. Charge your watch. Set your alarm. Give your legs some rest. Then relax. Remember all the hard work that brought you here. Trust your training and enjoy the experience. You’ve got this!
