10 Things Every Runner Should Do The Day Before the Race

Preparing for a marathon or half marathon takes months of dedicated training but what you do the day before the race can be just as crucial.

Whether it’s your first time toeing the line or you’re a seasoned racer, having a solid pre-race plan helps calm nerves, prevents last-minute panic, and sets you up for success.

The day before a race often brings a mix of excitement and jitters.

Planning ahead can help you feel confident and relaxed as you head toward race day.

Below are ten key actions to take the day before your big race to ensure you’re ready to perform your best.

1. Sort Out Race Day Travel and Parking

Avoid unnecessary stress on race morning by planning your travel and parking in advance.

‍Research parking locations, fees, opening times, and how far you’ll have to walk to the starting line.

Confirm public transportation schedules if applicable.

Knowing the details ahead of time eliminates surprises and ensures a smooth race morning.

2. Pick Up Your Race Packet and Explore the Expo

Most races have an expo where you can pick up your bib, race shirt, and gear bag.

Getting your packet the day before saves time and hassle on race morning.

Take time to browse the booths, grab some freebies, and soak up the pre-race energy. Just make sure not to spend too much time on your feet!

3. Get Your Body Moving with a Shakeout Walk or Run

After traveling or sitting most of the day, it’s helpful to get your legs moving.

A short, easy walk or light jog helps keep your muscles loose and ready for race day.

If running, keep the pace gentle and limit the distance—this is about staying fresh, not adding more miles.

4. Finalize Your Race Day Fuel and Hydration Plan

Double-check your fuel and hydration for race day. Pack energy gels, chews, or snacks you’ve used in training—race day isn’t the time for experimentation.

If using a hydration pack or bottles, clean and fill them the night before.

Planning how and when you’ll fuel ensures you stay energized throughout the race.

5. Enjoy a Balanced, Carb-Rich Dinner

Carbohydrates help top off your glycogen stores for race day, but keep your pre-race dinner simple. Opt for familiar foods like pasta, rice, or bread paired with lean protein and veggies.

Avoid anything greasy, spicy, or overly rich to reduce the risk of stomach issues the next morning.

6. Hydrate Throughout the Day

Staying hydrated is key.

Drink water consistently the day before your race, and avoid overdoing caffeine or alcohol.

Carry a water bottle with you, especially if you’re on the go, to make sure you’re sipping regularly. Proper hydration will help you feel energized and prevent cramps on race day.

7. Lay Out Your Gear and Clothes

Prepare everything you’ll need for race morning in advance.

Lay out your race outfit, shoes, socks, bib, and accessories.

Don’t forget items like sunscreen, anti-chafe balm, and throwaway layers for a chilly start. Pack your gear check bag if needed and make sure everything is ready to go to avoid scrambling in the morning.

8. Relax with Gentle Stretching or a Warm Bath

Take time to stretch or soak in a warm bath the evening before the race. This can help ease muscle tightness and promote circulation.

If a bath isn’t available, foam rolling or light yoga are great alternatives. Keep it gentle—you’re aiming to relax, not to push your body further.

9. Charge Your Electronics

Make sure your running watch, headphones, phone, and any other devices you’ll need are fully charged.

Pack portable chargers if necessary. The last thing you want is to lose your pace data or your favorite playlist because you forgot to plug something in.

10. Set Your Alarm and Aim for an Early Night

You’ll likely need to wake up early for race morning, so set multiple alarms if you’re worried about oversleeping.

Try to get to bed early, even if falling asleep is tricky.

Don’t stress about getting perfect rest; the sleep you got earlier in the week matters more. Focus on staying relaxed and calm before the big day.

Final Thoughts

Planning your day-before strategy is one of the best ways to set yourself up for a smooth and enjoyable race.

Control what you can, and let the excitement of race day carry you the rest of the way.

You’ve done the work now it’s time to trust your training and enjoy the experience!