You’ve put in the work, completed your training plan, and endured the dreaded taper. Now, the big day is tomorrow—race day! It’s completely normal to feel a mix of excitement and nerves. But don’t worry, prepping for race day doesn’t have to add to your anxiety. Here are the things you should—and shouldn’t—do the day before a running race to ensure you’re calm, confident, and ready to perform at your best.
Do: Eat Plenty of Carbohydrates
Carbohydrates are your best friend when it comes to marathon / race prep. You’ll want to focus on increasing your carb intake in the 48-72 hours leading up to the race. Aim to consume your usual amount of food, but make sure a higher percentage of your meals consists of complex carbs like pasta, rice, or potatoes.
❌ Common Mistake: Overeating the night before. Loading up on carbs is important, but stuffing yourself at dinner can leave you feeling bloated and uncomfortable the next day. Balance is key!
Do: Stay Hydrated
Hydration is crucial, especially in the 48 hours leading up to your race. Drinking plenty of water ensures your body is in optimal condition to handle the stress of running long distances. Be cautious with sports drinks—while they’re helpful for replenishing electrolytes, drinking too much can overload you with sugar.
💡 Pro Tip: Carry a water bottle with you throughout the day to keep sipping consistently.
Do: Go for a Short Run or Walk
The day before your race is not the time to try a new workout or log heavy miles. However, a short, easy run (around 2-3 miles) or even a relaxed walk can help ease pre-race jitters and keep your legs fresh. This gentle exercise will also help boost your mental readiness for the big day.
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
- 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 a Running Race
Now that you know what to do, here’s what you should avoid doing the day before your race.
Don’t: Try Anything New
Race day is not the time to experiment with new foods, gear, or routines. Stick to the nutrition plan and gear that worked for you during your long training runs. If you’re eating out, check the menu ahead of time to ensure they have runner-friendly meals (think pasta or rice with some protein). Don’t get tempted by unfamiliar pre-race fuel options provided by race organizers; if it’s not what you’ve trained with, it could upset your stomach mid-race.
Don’t: Drink Alcohol
As tempting as it may be to calm pre-race nerves with a drink, alcohol can dehydrate you and interfere with your sleep. Save the post-race celebrations for after you cross the finish line!
Don’t: Overdo It
You might feel like you need to squeeze in one last workout or go out for a long walk, but resist the urge. Overexerting yourself the day before a race can leave you fatigued and reduce your performance. Take it easy, rest, and remember—you’re ready! All the hard work is done, and now it’s time to reap the rewards.
Final Thoughts
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.
