It’s Race Week! 10 Things Every Runner Does Before Race Day
The Lighter Side of Race Prep:
A Week in the Life of a Runner
IT’S RACE WEEK! The St. George Marathon & Half Marathon are THIS Saturday — which means months of training are officially behind you. At this point, you are not gaining more fitness. Your job now is to show up Saturday rested, fueled, confident…and hopefully with both shoes packed.
And if you’re like most runners, race week also means weather-app refreshing, phantom pains, carb calculations, outfit changes and wondering if you suddenly forgot how to run.
1. Weather Watcher Extravaganza
First up, let’s admit it: we all turn into amateur meteorologists during race week. Checking the weather app becomes a compulsive habit, as if refreshing it enough times will ward off rain clouds or summon a cool, gentle breeze on race day.
2. The Great Carb Debate
Carbo-loading is serious business, but choosing the menu? That's where the real stress lies. Pasta has been the traditional go-to, but why limit ourselves when there are so many delicious carbs to embrace? Here’s to a week of pizza, bread, and maybe a side of pasta (for tradition's sake).
Pro tip: Carb loading isn't one gigantic pasta dinner Friday night. Start intentionally increasing your carbs about 36–48 hours before the race and spread them throughout your meals and snacks. Stick with foods your stomach already knows. Race week is NOT the time to test your ability to digest an enormous plate of fettuccine Alfredo.
3. Fashion Show at Home
Race day outfit planning can rival major fashion events. We try on every combination of gear to find that perfect ensemble that says, "I’m here to run fast and look good doing it." Bonus points if your outfit also color-coordinates with your running shoes.
Nothing new on race day. Not shoes. Not socks. Not fuel. Not hydration. Not that magical new supplement somebody handed you at the expo.
4. Playlist Engineering
Crafting the perfect race day playlist is nothing short of an art form. It’s about hitting those motivational highs just right and having that power song kick in just as you're questioning your life choices around mile ten.
5. Expo Adventures
The race expo is where budgets go to die. You’ll wander the stalls, eyes wide, convincing yourself that you definitely need another race shirt, or perhaps one more fancy water bottle. It’s all about the gear (and the free samples).
Have fun at the expo—but don't turn packet pickup into a 4-hour shopping workout. Your legs have another job to do tomorrow.
6. Taper Tantrums
Ah, the taper. It’s meant to be about rest and recovery, yet here we are, pacing around because sitting still somehow feels more challenging than the actual running. Who knew rest could be this difficult?
Remember: you can't gain fitness this week—but you CAN create fatigue. Keep moving, do your normal short runs/mobility, but resist the urge to squeeze in one last hard workout because you're suddenly feeling “too rested.”
7. The Loo Layout
Knowing where every bathroom stop on the route is could arguably be more important than the miles themselves. After all, strategic bathroom planning can make or break a race.
8. Goal Setting Gymnastics
Setting a goal is straightforward. Setting four goals depending on various acts of God and shoelace configurations? That’s just being prepared. We’ve got our A goal, and then a contingency for everything short of a zombie apocalypse.
9. Sleep Calculations
In race week, we all try to bank as much sleep as possible, which leads to endless calculations of “if I fall asleep right now…” Sadly, the excitement (and the nerves) often mean those calculations are just mental gymnastics.
Don't panic if Friday night's sleep isn't perfect. Race nerves are normal. Prioritize good sleep earlier in the week, rather than putting all the pressure on one perfect night before the race.
10. Lucky Charm Logistics
Finally, packing the race bag. It’s checked and rechecked, ensuring that lucky socks, race bib, extra safety pins, and emergency snacks are all accounted for. Because you never know when you might need that half-eaten granola bar from last month’s 10K.
And for St. George runners: know your bus loading location AND your assigned bus time before you go to bed Friday. Screenshot it. Set out your clothes. Pack your fuel. Charge your watch. Pin your bib on. Race morning is way too early to be figuring any of this out.
So here we are, ready or not! As we tick off each item on our quirky, pre-race checklist, let's remember to embrace the fun and folly of race week.
After all, it's not just about the distance—it's about enjoying the journey and all the little rituals that make race week uniquely thrilling.
Wishing you all smooth running and personal bests this week!
Let’s make those race day rituals count!
Comment and let us know what else you would add!
Happy Running!
From your favorite Exercise Physiologist
- Dayna
Don't forget to Screenshot this - add your #FlatMe and tag me in your post, so I can share in your excitement of RACE DAY!!!
This week your job isn't to get fitter. It's to arrive at the starting line healthy, fueled, rested and ready to use the fitness you've already built.
And if something hasn't felt quite right during this training cycle—your knee, hip, Achilles, shin, or even your running form—don't just start the next training cycle hoping it goes away.
We don't guess. We assess.
After race day, let's figure out what your body and your running actually need before you start building again.
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