Coach Sam's Race Day Checklist
Race morning is stressful enough without realising you've forgotten something important.
You've trained for weeks or months, you've planned your pacing, you've thought about your breakfast — but sometimes it's the little things that can make race morning unnecessarily difficult.
So, here are 5 race day essentials I always bring along with me, plus one bonus item that you’ll be very grateful for if race morning nerves hit differently.
1. The forecast lied again
Weather forecasts are useful… until they aren't.
Race day conditions can change, and standing around before or after a race can feel very different from running it. That's why I'd always recommend bringing an extra layer or two with you.
If it's cold, you'll be very glad you have something warm to throw on while you're waiting around. If it's warmer than expected, having the option to remove a layer is just as useful.
The takeaway: Dress for the conditions, but give yourself some options. A spare layer in your race bag can make a surprisingly big difference.
2. Carb loading's final boss
You don't need to turn race morning into a complicated nutrition experiment.
Keep things simple. A banana, an oat bar or perhaps a gel can provide some easy carbohydrates before you start, helping to top up your energy without creating unnecessary stress.
Race day is not the time to try something completely new. Stick with foods and fuelling strategies that you know work for you.
The takeaway: Simple carbs. Low stress. Enough fuel to stop your legs filing for bankruptcy later in the race.
3. Underrated race day luxury: dry socks
This one might sound unnecessary until you've finished a wet race with soaking feet.
Between sweat, rain, spilled water cups and whatever else you've managed to step through during the race, your socks can end up in pretty questionable condition.
Having a fresh, dry pair waiting for you afterwards is one of those small things that feels like a genuine luxury after you've crossed the finish line.
The takeaway: Pack the spare socks. Your feet will thank you.
4. If it's not on Strava, it doesn't count
Now, as someone who doesn't actually race with a watch, I feel slightly hypocritical saying this…
But watches have their place. The classic saying ‘If it’s not on Strava, then it didn’t happen’ comes to mind here
Whether you're using one to help pace your race, navigate a course or simply have that all-important evidence that you actually ran the distance, bringing your watch is probably worth it if it's part of your normal routine.
The takeaway: don't let your watch become the boss of your race. Your pacing strategy, effort and how you're actually feeling still matter.
5. The real race starts attaching the bib
Never leave your race number pins to chance.
There is nothing quite like the pre-race panic of:
"Any chance I can borrow eight pins?"
You've got enough going on before a race without having to hunt around for safety pins five minutes before the start.
Buy a cheap packet, keep them permanently in your race bag and you'll never have to worry about them again.
The takeaway: It's a tiny preparation step that saves you from a completely unnecessary stress-induced warm-up before you've even started your actual warm-up.
Bonus: Pre-race nerves
Just in case… and I mean JUST IN CASE.
Race morning nerves can hit differently.
So, bring your own toilet paper.
Guard it like gold dust.
Because whatever you do, you don't want to be the runner desperately asking strangers outside a portaloo at 8:47am if they've got any spare.
It might not be the most glamorous race-day essential, but you'll be very glad you've got it if you need it.