Finalize your travel and accommodation if the race is out of town. Review the race course and elevation profile. Check the weather forecast and plan your outfit. Practice your race-day nutrition during your last long run.
Pick up your race packet and check the race rules. Lay out all your gear: shoes, socks, shorts, shirt, race bib, safety pins, watch, hat, sunglasses, and any nutrition. Pin your race bib on your shirt. Eat a familiar, carb-rich dinner. Hydrate throughout the day. Go to bed early.
Wake up 2-3 hours before the start. Eat your tried-and-tested pre-race breakfast. Apply body glide or Vaseline to prevent chafing. Arrive at least 45 minutes before the start. Find the porta-potties immediately. Do a light warm-up jog and dynamic stretches.
Position yourself according to your expected pace — faster runners at the front. Set your watch to show pace and distance. Take a deep breath and remember why you're here. Start conservatively; you can always accelerate later.
Don't go out too fast (the most common mistake). Hydrate at every water station but don't stop — grab and go. Thank volunteers and spectators — their energy will lift you. If you hit a rough patch, shorten your focus to the next kilometre marker.
Keep walking to cool down. Drink water and eat something within 30 minutes. Take your finisher photo — you earned it! Stretch gently and change into dry clothes. Celebrate with family and friends. Most importantly: enjoy the feeling of accomplishment. You did it! Schedule your next race while the endorphins are still flowing.
Running coach and contributor at Run365.