Race Day Checklist: Complete Guide to Preparing for Running Events from 5K to Marathon

The Night Before

Lay Out Everything

Clothing and gear:

For longer races (half marathon, marathon):

Anti-chafe balm (Body Glide, Vaseline)
Energy gels or chews
Handheld water bottle or hydration vest (if not relying on aid stations)
Throwaway warm-up clothes for start line

Pre-Race Meal Planning

Plan breakfast (familiar food only, tested in training)
Set out breakfast ingredients
Prepare water bottles (16-24 oz for morning)
Pack post-race recovery snack

Common pre-race breakfasts (2-4 hours before start):

Bagel with banana and honey
Oatmeal with banana
Toast with peanut butter and banana
Pancakes with maple syrup

Never try new foods on race day.

Related: Pre-run nutrition guide

Logistics Check

Check race start time
Set 2-3 alarms (phone, backup alarm)
Check weather forecast (adjust clothing if needed)
Plan route to race venue
Check parking details or public transit schedule
Know where to pick up bib if not already retrieved

Mental Prep

Review race plan (goal pace, splits, strategy)
Visualize successful race
Stay calm—trust your training
Get 7-9 hours sleep (if possible)

Sleep tip: Don't stress if you sleep poorly. The sleep two nights before matters more than the night before.

Race Morning

Timing Backwards from Start

Example: 8:00am race start

5:00am: Wake up
5:10am: Eat breakfast (3 hours before start)
5:30-7:30am: Relax, digest, light prep
6:45am: Leave for venue (arrive 45-60 min early)
7:15am: Arrive, find parking, check bag
7:20-7:40am: Bathroom, final gear check
7:40am: Light warm-up (10-15 min jog, dynamic stretches)
7:50am: Head to start corral
8:00am: Race starts

Morning Routine

2-4 hours before start:

Eat familiar breakfast
Drink 16-24 oz water (sip, don't chug)
Take any regular medications

60-90 minutes before start:

Use bathroom (multiple times is normal)
Apply anti-chafe balm (thighs, underarms, nipples, feet)
Apply sunscreen (SPF 30+)
Double-check all gear

30-45 minutes before start:

Arrive at start area
Check bag if race provides storage
Final bathroom stop
Drink 8-12 oz water or sports drink

15-20 minutes before start:

Light warm-up jog (5-10 min easy)
Dynamic stretches (leg swings, hip circles, butt kicks)
Strides (2-4 × 20 seconds at race pace)

10 minutes before start:

Head to start corral (seed yourself appropriately)
Remove throwaway layers
Mental cues: Relax, trust training, execute plan

What to Wear

Clothing Basics

Temperature rule: Dress as if it's 15-20°F warmer than actual temperature (you'll heat up while running)

50-60°F:

Short sleeve shirt
Shorts or capris
Optional arm sleeves

40-50°F:

Long sleeve shirt
Shorts or tights
Gloves (light)
Hat or headband

30-40°F:

Long sleeve base layer + light jacket (or just jacket)
Tights
Gloves
Hat

60°F+:

Singlet or short sleeve (light colors)
Shorts
Hat or visor

Rain:

Water-resistant jacket (optional)
Hat with brim (keeps rain off face)
Moisture-wicking everything

Race Bib Placement

Pin to front of shirt (4 corners or race belt)
Ensure visible (required for photos, timing)
Don't cover with jacket or vest

Anti-Chafe Strategy

Apply Body Glide or Vaseline to:

Inner thighs
Underarms
Nipples (men: use band-aids or nipple guards)
Sports bra line (women)
Any spot that typically chafes

When: 30-60 min before start

What to Bring

For All Races

Race bib and safety pins (or race belt)
ID (in pocket or on shoe)
Cash or card ($20 for emergencies)
Phone (optional—can check with gear)
Post-race dry clothes (in car or checked bag)
Towel
Post-race snack and drink

For Longer Races (Half/Full Marathon)

Energy gels or chews (1 per 45 min after first hour)
Electrolyte tablets or chews
Handheld bottle or vest (if preferred over aid stations)
Extra band-aids or blister patches
Throwaway jacket or trash bag for start line (if cold)

Optional

Pre-Race Warm-Up Routine

20 Minutes Before Start

5-10 min easy jog:

Very light, just to get blood flowing
Not necessary for marathons (save energy)
Essential for 5K/10K (racing from the gun)

5 min dynamic stretching:

Leg swings (front-back, side-side)
Hip circles
Walking lunges
High knees
Butt kicks
A-skips

2-4 strides:

20-30 seconds at race pace or slightly faster
Focus on turnover and form
60-90 seconds walking recovery between

5 min before start: Head to corral, relax, stay loose

Race Strategy Reminders

Start Line

Seed yourself appropriately (don't start too far forward)
Start watch when you cross start line (not gun time)
Let faster runners pass—don't get caught up in excitement

First Mile

Run 10-20 seconds SLOWER than goal pace
Settle into rhythm
Check form (relax shoulders, quick cadence)
Resist urge to chase faster runners

The runners who negative split (get faster throughout race) always start conservatively.

Middle Miles

Hit goal pace or effort
Use aid stations strategically (every other or as needed)
Stay mentally present (check in with body every mile)
Break race into segments (focus on next mile, not finish)

Final Miles

Push effort if feeling good
Use mental cues ("Strong", "Light", "Fast")
Focus on form (easy to collapse when tired)
Finish strong (empty the tank in last 400m)

Aid Station Strategy

For 5K

Water optional (usually not needed)
If taking water, grab cup, pinch top, sip carefully

For 10K-Half Marathon

Water or sports drink every other aid station (or every station in heat)
Walk through aid station if needed (saves time vs. spilling)
Pour water on head in hot weather

For Marathon

Fluid at every aid station (alternate water and sports drink)
Fuel every 45-60 min starting at mile 6-8 (gels, chews, or aid station options)
Don't skip aid stations even if feeling good

Related: Marathon nutrition guide

Mental Preparation

Pre-Race

Positive self-talk: "I'm prepared", "I've done the work"
Visualize successful execution
Accept nerves as excitement
Focus on controllables (effort, attitude, execution)

During Race

When it gets hard (it will):

"One mile at a time"
"I've trained for this"
"Discomfort is temporary"
"Strong, smooth, relaxed"

Mental tricks:

Count to 100 over and over
Break race into segments (just get to mile 3, then mile 6, etc.)
Focus on form (check posture, arm swing, cadence)
Play mental games (pass 5 people before next mile marker)

Post-Race Checklist

Immediately After

Keep walking (don't stop abruptly)
Grab water and snack at finish area
Get medal and finisher shirt
Take finish line photo

Within 30 Minutes

Drink 16-24 oz fluids
Eat recovery snack (carbs + protein)
- Chocolate milk
- Banana + protein bar
- Bagel with peanut butter
Change into dry clothes
Light stretching (nothing intense)

Rest of Day

Related: Post-marathon recovery guide

Common Race Day Mistakes to Avoid

1. Starting Too Fast

Problem: You'll blow up and struggle to finish

Fix: First mile 10-20 seconds slower than goal pace

2. Trying New Gear or Food

Problem: Blisters, chafing, GI distress

Fix: Only use tested gear and nutrition

3. Skipping Warm-Up (5K/10K)

Problem: First mile feels terrible, legs never loosen up

Fix: 10-15 min jog + dynamic stretches + strides

4. Arriving Late

Problem: Rushed, stressed, miss start

Fix: Arrive 45-60 min early

5. Ignoring Weather

Problem: Dressed wrong, overheating or freezing

Fix: Check forecast, dress accordingly (15-20°F warmer rule)

Race Distance-Specific Tips

5K

Warm-up is critical (10-15 min jog + strides)
Start controlled but not slow (5-10 sec slower than goal pace)
First mile will feel hard (it's supposed to)
Push last mile—empty the tank

10K

Warm-up recommended (5-10 min jog)
First mile controlled (10 sec slower than goal)
Settle into rhythm miles 2-5
Pick it up last mile

Half Marathon

Warm-up optional (light jog if anything)
Very conservative first 3 miles
Settle into goal pace miles 4-10
Push miles 11-13 if feeling good

Marathon

No warm-up needed (save energy)
Conservative first 10K (10-20 sec slower than goal pace)
Settle into goal pace miles 6-20
Survive miles 20-26 (don't blow up)

How kovaa Helps on Race Day

Race day execution is about confidence in your preparation.

kovaa provides:

Race-specific workout plans leading up to event
Pre-race week taper guidance
Race day pacing strategy based on current fitness
Detailed race plan with split targets
Post-race recovery protocol

Final Race Day Checklist

The night before:

Race morning:

Eat 2-4 hours before start
Arrive 45-60 min early
Use bathroom (multiple times)
Apply anti-chafe and sunscreen
Warm-up (5-15 min depending on distance)
Head to corral 10 min before start

During race:

After race:

Keep moving
Hydrate and refuel
Stretch gently
Celebrate!

Final Thoughts

Race day is the culmination of weeks or months of training—trust your preparation.

The runners who have great races:

Stick to their plan (don't go out too fast)
Use familiar gear and nutrition
Stay calm and focused
Execute with confidence

The runners who struggle:

Start too fast
Try new things on race day
Panic when things don't go perfectly
Overthink instead of trusting training

You've put in the work. Now go enjoy the race and finish strong.

Ready for personalized race-day pacing and strategy? Download kovaa today.