The Race Day Checklist I Use Every Time

The training's done. Race day is about not undoing it. This is the run-through I use before everything from a Prospect Park 5K to the marathon. Nothing clever, just the stuff that goes sideways when you wing it.

The night before

• Pin the bib to your shirt and lay out every piece of gear, head to toe.
• Eat a familiar dinner with a little more carbs. Don't try anything new.
• Charge your watch and set two alarms.
• Check the forecast and pack a throwaway layer you won't mind ditching at the start.

Race morning

Eat the breakfast you've tested before long runs, two to three hours out. Nothing new today: shoes, gels, or shorts. Get to the start early enough to use the bathroom twice; the second line is always longer than you think.

The first mile is a trap

Adrenaline makes goal pace feel easy for about a mile, and that's exactly how races come apart. Start slower than you want. Aim to run the second half as fast or faster than the first. Negative splits give you a much better shot at finishing strong.

Fueling

Anything over about 75 minutes: carbs every 30 to 45 minutes, and drink to thirst. Practice it in training so your stomach isn't surprised on the one day it counts.

After the line

Keep walking. Don't stop dead. Get fluids and food in within the hour, put on dry clothes before you cool down, and take a few genuinely easy days. Your legs need more recovery than the finish-line high will admit.