My Pre-Race Checklist: What To Do 24hrs Before Your Race

The 24 hours before a race can be frantic. You have to prepare all your equipment, think about logistics, and remember what to eat, all while you’re meant to be relaxing.

Whether you’re gearing up for your first 10K or tackling a challenging half marathon or ultramarathon, having a solid pre-race routine can make all the difference in the outcome.

Over the years, I’ve fine-tuned my own pre-race checklist, which I will share with you in this guide. I want you to feel confident that you will get to the starting line prepared and ready to give it your all.

The Dos And Don’ts The Day Before The Race

#1: Watch What You Eat

The golden rule of any race is that you should never try anything new either the days leading up to the race or the day of. Therefore, race week, and especially the day before your race, eat foods that you know agree with you and will not cause you any issues.

Avoid caffeine if you can. 

The night before a race, you’re likely to be nervous enough as it is, and adding any stimulants to your body won’t help. Avoid alcohol as well as there’ll be plenty of time for that on the other side of the race.

Unless you’re following a set dietary plan, I’d advise you to eat heartily, without over-eating. 

Stick to carb-rich foods to give your body fuel. Avoid food rich in fiber, fats, and protein because they can upset your digestive system more easily than simple carbs; we definitely don’t want that for marathon race day.

#2: Prepare Everything The Night Before

Do everything that you can possibly do the day before the race to minimize your workload and panic the morning of. 

Here’s exactly what you want to do:

• Set two alarms. You’re getting up early, but you still want some good sleep. If nothing else, setting two alarms gives you a lot of reassurance that you won’t oversleep.
• Set out everything you need. This means running shoes, socks, shorts or tights, shirt, hat or visor, race number, watch, headphones, food, salts, hydration, water bottles, body glide, sunscreen, and nutrition. Have it all neatly laid out so that when you get up in the morning, you simply have to put it all on and go.
• Plan what to eat pre-race. This is discussed in the next section, but you should have your pre race breakfast or snack prepared and ready to go the night before.
• Pin your bib to your race shirt. You don’t want to be nervously pinning the bib on race day morning, so do it the night before. Tip: It is easiest to pin these in place while wearing the shirt.
• Charge your watch. The last thing you want is for your watch to die halfway through the race, so ensure you charge it fully the day before.
• Revise the race information. It’s good to check over all the tiny details again, one more time. Check when you’re meant to arrive at the start line, remind yourself where the aid stations are, what is available at the finish line, etc. You can also check social media and your email to ensure there are no last-minute changes.

The Dos And Don’ts The Morning Of The Race

Here it is, the big day!

You have completed your training plan and workouts to a T, and you are ready for your big race.

You should have everything laid out and ready to go from the night before, so you simply wake up, eat, get dressed, and go.

#1: Eat Your Pre-Race Breakfast

Your goals for eating before a running event should be:

1. Eat something that will fuel your event
2. Don’t try anything new or exotic
3. Don’t eat anything that might unsettle your stomach

Typically, in the hours before the race starts people will eat light. Before your event you should have prepared sufficiently that you know what your body can accept and process before a long run.

Some examples of pre-run snacks and breakfasts are oatmeal, toast and honey, bananas, bagels, English muffins or even smoothies. 

Smoothies work for me and are a great way to throw several fuel sources together – bananas, nuts, seeds, peanut butter – and turn them into an easy-to-digest drink!

As long as your stomach allows it, you should each something solid at least two hours before the race starts – as races usually start early in the morning, you may wish to eat as soon as you wake up.

#2: Warm Up

Most races start early in the morning, so you’re likely to have just gotten out of bed and made your way to the start line. You may feel stiff from laying down all night. For this reason, it’s a good idea to do something to let your legs warm up a little before you start.

You could power-walk or jog to the start line, and do some light jogging repeats in the 30 minutes before the race starts.

#3: Go To The toilet

Even if you went to the toilet 30 minutes earlier, there’s a good chance you’ll unexpectedly realize you need to go just before the start line. 

Pre-race jitters gets to everybody, and there are often lines at the facilities in the 20 minutes before the race kicks off, a lot of nervous stomachs!  Factor in a trip to the bathroom, and if in doubt perhaps bring along some wet wipes or toilet paper too, just in case.

#4: Take Your Last Minute Fuelling

The 30 minutes before the race starts is quite a good time to have any last-minute snacks – be it sweets, crisps or a gel. Food takes an absolute minimum of 15 minutes to be converted into fuel by your body, so plan accordingly.

As you gear up for your race, remember that preparation is your best ally.

Following this pre-marathon checklist will ensure you’re physically ready, mentally focused, and fully equipped to tackle the race.

From proper hydration and nutrition to finalizing your gear and strategy, each step is designed to help you confidently reach the starting line.

On race day, trust in your training and preparation. With careful planning and a positive mindset, you’ll be well on your way to crossing the finish line and achieving your marathon goals.

Good luck, and crush that race!

If you would like help training for your next race, you can check out our databases for 5K, 10K, half marathon, full marathon, and even ultramarathon printable training plans and templates!

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