Experienced runners usually have a pre-and post-race routine, including the following checklist of race day items they’ll need to feel comfortable before and after the race.
Race Clothes. Staying comfortable and as cool as possible should be bywords.
- Long sleeve shirt and sweatpants. Warm up in these before the race
- Running Shoes. The newer the better, if you know they work for you.
- Running Socks. Lightweight because they keep your feet cool and sweat-free.
- Running Shorts. Proven to be comfortable and non-chaffing.
- Running Shirt/Top. Light weight/brief. Exposing your skin occasionally is ok.
- Sports Bra. Proven non-chaffing.
- Hair clips/rubber bands. Keep long hair out of your eyes.
- Hat or Visor. Keeps sun, rain, and sweat out of your eyes.
Post-Race Clothes. Layer your clothes to assist with staying warm or cool as needed.
- Clean dry shirt, pants, and socks. Change immediately after the race.
- Comfortable Footwear. Don’t walk around in your racing shoes.
- Clean dry hat/visor. Protect yourself from the morning sun.
- Several Towels. Towel off immediately after the race; wrap a towel around you for changing outfits; stand on a towel while you change.
Accessories.
- Sunglasses. Squinting into the sun can be a drag.
- Sunscreen. Don’t put on forehead, as it will run into your eyes and sting.
- Body Glide. For rubbing and chaffing. Great stuff. Vaseline is next best.
- Fuel belt, water bottle holder, fanny pack. Especially for long races.
- Race Number/Bib. And safety pins if you’re not using a race belt.
- Watch/GPS monitor/heart rate monitor (and strap). Fully charged.
- Tote bag. Everything goes in this for easy access.
Nutrition. Don’t rely on race organizers. Take care of yourself.
- Water Bottle. Small enough to hold comfortably in your hand, with a large opening so you (or the aid station crew) can pour water in easily.
- Pre-race Food? You shouldn’t eat any, unless you are a walker.
- Race nutrition. Gu/Gel/Spiz/Beans/hard candy and maltodextrin powder mix, with electrolytes. Take something in your fanny pack for later in the race.
- Sodium-potassium (Salt) Capsules. Get from running shoe store or Longs.
- Post-Race Food. Protein bar/sandwich, etc. don’t rely on race organizers.
- Post-Race Rehydration. Splurge on your favorite sweetened drink. Water it down and drink it with ice. This is a crucial item, as rehydration is imperative.
- Anti-inflammatory Medicine. Aleve/Ibuprofen/Aspirin. Just in case. But don’t take more than two during the race, and none before the race.
Reminders. Better safe than sorry.
- Foot care. Clip your toenails and tend to your feet the week before all races.
- Carbohydrate load. A little protein and drink the last three days before the race.