Race day is coming — and whether it’s your first 5K or your tenth half marathon, how you prepare can make all the difference. The goal isn’t just to finish, but to feel confident, calm, and strong doing it.
Here’s how to get your body and mind ready for your best performance.
Taper Your Training
In the week leading up to your race, cut back on your training volume. This is called tapering, and it helps your muscles recover and store energy.
You’re not losing fitness — you’re letting your body fully recharge.
Don’t Try Anything New
Now is not the time for brand-new shoes, gear, or fueling strategies. Stick to what you’ve been using in training — from your socks to your breakfast.
Your body likes familiarity on race day.
Get Extra Sleep
Prioritize rest in the days before your race. Even if you feel nervous the night before, banking sleep earlier in the week can help you feel fresh.
Aim for 7–9 hours of quality sleep, especially two nights before the event.
Hydrate and Fuel Wisely
Start hydrating 2–3 days before the race. Sip water throughout the day — and don’t forget electrolytes if the weather is warm.
The night before, eat a carb-focused meal with lean protein. On race morning, go for a light, familiar breakfast 2–3 hours before the start.
Plan Your Morning
Lay out your clothes, pack your bag, and double-check logistics the night before. Set multiple alarms and plan to arrive early.
Reducing stress = better performance.
Warm Up Gently
Do a light warm-up before the race: walking, jogging, or dynamic stretches. This gets your blood flowing and helps you start strong — but don’t wear yourself out.
Trust Your Training
You’ve put in the work. Now it’s time to run your race — not anyone else’s. Stick to your pace, stay calm, and enjoy the experience.
