You’ve done the training, ticked off the miles, survived the taper, and now here you are… race day is tomorrow! Feeling a mix of excitement and nerves is completely normal, but don’t worry, the day before doesn’t have to be stressful. With a little bit of planning, you can keep things calm, stay confident, and line up at the start feeling ready to go.
Here are my top do’s and don’ts for the day before a running race.
Do: Eat your of Carbs
Carbs are your best friend right now. In the 48–72 hours before your race, make sure a good chunk of your meals are things like pasta, rice, bread, or potatoes. Think “fuel tank topping up” rather than “all you can eat buffet.”
❌ What not to do: Don’t go wild and stuff yourself the night before. Overeating will only leave you feeling bloated and uncomfortable. Balance is key!
Do: Stay Hydrated
Keep sipping water throughout the day so you’re properly hydrated when you line up. Sports drinks can be handy for electrolytes, but you don’t need to down litres of them.
Tip: Carry a water bottle with you and take little sips often.
Do: Go for a Walk
An easy walk can really help settle your nerves and keep your legs ticking over. Nothing intense, just something to remind your body that it’s ready to run.
Do: Cut Your Toenails
It might seem like a strange tip, but cutting your toenails the day before can prevent discomfort or even bleeding on race day. Long toenails can rub against the front of your shoes, causing blisters and other painful problems.
Do: Prepare Your Race Kit
The night before a running race, lay out everything you need. A last-minute scramble for your gear is the last thing you want on race morning!
Your essential items should include:
- Your race number and safety pins
- Timing chip (if it’s separate from your race number)
- GPS watch or phone for tracking
- Energy gels, water, or race-day fuel
- Vaseline or anti-chafing cream
- Sunscreen if it’s a sunny forecast
- Blister Plasters – just incase
Do: Get an Early Night
Sleep is essential for race performance, and while the night before a race might leave you tossing and turning, getting good sleep two nights before is equally important. Aim to get to bed at least an hour earlier to ensure you’re well-rested.
Do: Plan Your Journey to the Race
The last thing you want on race day is to be late or lost. Make sure you know the best route to the race location, and check for any road closures or public transport updates. Race villages are usually signposted, but it’s always helpful to familiarize yourself with the area, including where to park and how to get to the starting line.
Things Not to Do the Day Before
Now let’s cover the pitfalls…
🚫 Don’t try anything new No new trainers, no surprise gels, no random takeaway you’ve never eaten before. Stick with what you know works.
🚫 Don’t drink alcohol Save the Prosecco for the finish line. Alcohol can mess with your hydration and sleep, which is the last thing you need.
🚫 Don’t overdo it It’s tempting to sneak in “just one more” workout, but don’t. Your body needs rest. You’ve already put in the hard work, now let it pay off.
Race Ready!
Now that you know what to do the day before a running race, it’s time to relax and trust your training.
With these tips and tricks, you’ll be race-ready without the last-minute panic. Whether it’s your first race or your fiftieth, following this pre-race routine will help keep you calm, focused, and excited for the challenge ahead.
