Race day is on the horizon – your training is nearly done, your legs are (hopefully) rested, and your nerves? Well, they’re buzzing. Whether it’s your first 5K or your fifth marathon, prepping correctly in the days leading up to a big event can make all the difference. Here’s our ultimate top 10 checklist to make sure you toe the line feeling confident, calm, and ready to crush it!
1. Taper Smart
In the final few weeks before your race, ease up on the mileage and intensity. The goal isn’t to gain more fitness – it’s to lock in the gains you’ve made. Let the legs recover, recharge, and rebuild. You should trust in the training you have done leading up to the event and resist the urge to squeeze in “just one more” hard workout. You’re not going to get any fitter in the final days, but you can overdo it.
2. Dial In Nutrition
Stick with what works and the foods your body knows. Now isn’t the time for experimental protein shakes or unfamiliar energy gels. Save the experimentation for the off-season.
You will want to focus on balanced meals with complex carbs (oats, rice, sweet potatoes), quality proteins, and healthy fats. In the final few days, slightly increase your carb intake to top off glycogen stores – but don’t go full pasta binge. Race-day stomach drama is not worth it.
3. Hydrate – But Don’t Overdo It
Hydration begins well before you step onto the course. Sip water consistently throughout the week, and yes, electrolytes matter too – especially for longer races and warmer temperatures. The night before the race isn’t the time to suddenly guzzle a litre – your kidneys (and sleep) won’t appreciate it. Clear, not colourless, is the hydration sweet spot.
4. Gear Check: No Surprises Allowed
Test everything in advance: shoes, socks, shorts, and even your anti-chafe balm. Race morning is not the time to discover your new shirt rubs or your fancy socks slip. The rule of thumb is nothing new on race day. Ever. Do a test run in your full race kit. Then, the night before the race, make sure to lay it all out.
5. Know the Course
Study the course map. Where are the hills? Where are the aid stations? What’s the terrain like underfoot? Knowing when to push and when to hold back can make or break your pacing strategy. If you can, preview the course or drive the route. Familiarity = Confidence.
6. Practice Your Race Morning Routine
Do a dress rehearsal a few days out: set the alarm, eat your go-to breakfast, and do a shakeout run at the same time as your race start. This not only helps your body adapt but also calms your nerves. The fewer unknowns on race day, the better.
7. Prioritize Sleep – Two Nights Out
If you can only sleep well one night this week, make it two nights before the race. That’s when your body needs true rest. It’s normal to toss and turn the night before – pre-race jitters are real. Just get in bed early and relax your mind. Adrenaline will do the rest come morning.
8. Trust Your Training
Those last-minute doubts are normal. But they’re not the truth. You’ve logged the miles, tackled the hills and put in the work. Let go of the stress and remind yourself: You’re ready. You didn’t come this far to second-guess yourself now.
9. Set Realistic, Flexible Goals
Aim high, but also be kind to yourself. Set an “A” goal (your dream time), a “B” goal (still solid), and a “C” goal (just finishing with a smile). Weather, course congestion, and unexpected hiccups happen. Staying flexible allows you to feel successful, no matter what the clock says.
10. Soak It All In
Feel the start-line buzz. Soak in the views at Km 8. Smile at the spectators. High-five a volunteer. Take pride in every step. Win or struggle, this is your race. Own it. Don’t forget to enjoy the moment – you earned it.
Whether you’re gunning for a PB or just here for the vibes, showing up prepared means you can focus on what matters—running your race your way.
The hills are calling – are you in?
Join us for the 5th Annual Hilly Half Marathon & 10K at Cedar Ridge Camp this September.