There is something about race day that brings out a different side of runners. We can be perfectly sensible people for most of the week, in our opinion at least, getting on with work, family life and all the usual things that need doing, but come race morning, suddenly our entire wellbeing depends on finding the right socks, getting that pre race cup of coffee or the all important pre-race bathroom success.
And who can blame us? Running a race takes months of training, plenty of commitment and a fair amount of mental preparation. When the big day arrives, we want everything to feel right. We want to feel comfortable, confident and ready to run, and if that means wearing a lucky T-shirt or tying our hair in exactly the same way we did before our last good race, then so be it.
We all have our race day rituals, some practical, some superstitious and some that probably make very little difference to our finishing time. But they are part of what makes running such an enjoyable sport, and there is actually something to be said for the way these little routines can help us feel good before we even reach the start line.
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1. Laying Out Your Running Kit the Night Before
One of the most common and important, race day rituals is getting your running kit ready the night before. Shoes, socks, shorts, top, watch, race number and anything else you need are all laid out in one place, ready for the morning.
Why do runners do it? Because race morning is not the time to discover that your favourite running socks are still in the washing machine or that you have somehow misplaced your race belt. Having everything ready helps take away some of the stress and gives you a feeling that you are organised and prepared. It also means you can get up, have your breakfast and get yourself to the start without spending half the morning searching for things.
There is something quite reassuring about seeing your running kit laid out, knowing that you have everything you need for the challenge ahead. And for those of us who have ever arrived at a race wondering where we put the safety pins, this one makes perfect sense.
2 Eating the Same Breakfast Before Every Race
Many runners have a favourite pre-race breakfast, and once they find something that works, they tend to stick with it.
Porridge, toast, a bagel, banana, coffee or some combination of the above can become part of a race day rituals. Some runners eat the same thing before every long run and race because they know it agrees with their stomach and gives them the energy they need.
Why do runners do it? Because familiarity is comforting, particularly when you are about to run a distance that requires a bit of preparation.
Race morning is not the time to try an enormous breakfast you have never eaten before, because someone on Instagram said it is the secret to running faster. Your stomach may have a different opinion and that we all want to avoid on race day.Having a familiar breakfast means one less thing to worry about. You know what you are eating, you know roughly when you need to eat it and you can get on with the rest of your morning. For longer races, nutrition is also an important part of preparation, so having a tried-and-tested breakfast routine can help you feel ready for the miles ahead.
And of course, for many runners, coffee is a must.
3. Wearing Your Favourite or Lucky Running Kit
Some runners have a favourite race-day outfit, a particular pair of socks or a pair of running shoes that have become part of their racing routine.
It might be the top they wore when they ran their first half marathon, the shorts that have seen several personal bests or a pair of shoes they simply feel comfortable and confident wearing.
Why do runners do it? Because feeling comfortable in your clothes and shoes can make a difference to how you feel on the start line. When you know your kit works, you are not worrying about rubbing, uncomfortable shoes or whether your shorts are going to stay where they should. You can concentrate on the race instead.
There is also a little bit of psychology involved. Wearing something familiar can remind you of previous good experiences and give you a boost of confidence. Having a pair of shoes that you consider your ‘fast shoes’ make you feel more confident. However, never, ever wear a new pair of shoes for the first time on race day! In fact, never wear anything new on race day, make sure you have tested all out in training. And that goes for underwear too!
Some runners have their lucky items, the socks that must be worn for every race, the watch that has to be charged to exactly 100%, or the running top that apparently makes you faster.
We cannot promise the lucky socks will improve your finishing time, but if they help you feel good, there is no reason not to wear them.
4. Listening to Music or Having a Quiet Moment Before the Start
Some runners love the atmosphere before a race. They enjoy the music, the announcements, the crowds and chatting with other runners. Others prefer to put their headphones in, listen to a favourite playlist and have a little time to themselves before the race begins.
Why do runners do it? Because the minutes before a race can feel quite overwhelming, especially at a big event. There are runners everywhere, people moving around, announcements being made and plenty of excitement building. Music can help some runners get into the right mood, while a quiet moment can help others feel more settled.
It is also a way of switching from everyday life into race mode. You have spent weeks fitting your training around work, family and everything else that needs doing, and now you have a few minutes to focus on yourself and the challenge ahead.
For some runners, that might mean listening to a favourite song. For others, it might be standing quietly, taking a few deep breaths and reminding themselves that they are ready.
There is no right or wrong way to do it. The important thing is finding something that helps you feel comfortable and prepared.
5. Going to the Toilet, Again & Again
This race day ritual is so common that it probably deserves its own medal. You arrive at the race, find the toilets, use them and feel relieved that you have taken care of that particular problem. Then, twenty minutes later, you start wondering whether you should go again.
Why do runners do it? Because the combination of nerves, excitement, breakfast and the thought of running several miles can make your bladder feel as though it has suddenly become very important. Pre-race nerves can affect your digestive system and make you feel the need to use the toilet more often. Add in the fact that you may have been drinking more water than usual, and it is easy to see why the toilet queues at big races can be almost as impressive as the starting crowds.
Going to the toilet before the start can help runners feel more comfortable and reduce the worry of needing to stop during the race. Of course, there is no need to keep going simply because everyone else is. If you are comfortable, you are comfortable, but that doesn’t stop us getting in line again. Just to be sure!
If you are running a marathon, you will quickly discover that toilet strategy is a genuine part of race preparation.
6. Having a Final Word with Yourself Before The Race Begins
One of the most useful race-day rituals is taking a few moments to remind yourself why you are there and how you want to approach the race. It might be a quick look at your pacing plan, a reminder to start slowly or just telling yourself that you have done the training and are ready to give it your best.
The start line can be an exciting and nervous place, and it is easy to get carried away by the atmosphere. You may have a time goal, but you also want to enjoy the experience and give yourself the best chance of running well. Taking a moment to think about your plan can help you settle into the right mindset.
For a first-time runner, this might mean reminding yourself that getting to the start line is already an achievement. For a more experienced runner, it might mean remembering to pace yourself and not get carried away in the first mile.
Some runners have a favourite phrase they repeat before the start. Others think about the training they have completed, the people who have supported them or the reasons they signed up in the first place.
And some simply take a deep breath and think, “Right, let’s get this done.”
Whatever your approach, feeling prepared and comfortable before the race can help you begin with a clearer head and a more positive mindset.
The Importance of Race Day Rituals
Race day rituals do not guarantee a personal best or ensure that every part of the race goes perfectly. They are about doing the familiar things that help you feel ready.
When you feel prepared, you can focus on your pacing, your breathing and enjoying the experience, rather than worrying about the things you could have sorted beforehand. But of course, sometimes things happen and you do not get to carry out all your usual rituals. Maybe breakfast does not go quite to plan or you arrive at the start feeling a little more rushed than you would have liked.
That does not mean disaster is waiting around the corner. The weeks of training that got you to the start line are what will help you through the race, not whether you managed to find your favourite socks.
If things do not go smoothly on race morning, the important thing is to stay positive and remind yourself that one small change does not have to ruin your day. Positive thoughts and mantras can be highly effective in helping you stay focused and stop your mind from expecting disaster before the race has even begun. Take a breath, remind yourself that you are prepared and get ready to enjoy the run ahead.
So, if you have a race coming up, think about the rituals that help you feel good. Keep the ones that work, leave the ones that do not and remember that there is no perfect way to prepare for a race. The most important thing is to arrive at the start line feeling ready to run, but if your morning does not go exactly to plan, trust the training that got you there and remind yourself that you are still ready for the challenge.
And if that means wearing your lucky socks and having one final visit to the toilet, who are we to argue?
For more race-day preparation tips, running advice and support throughout your training, join the Achieve Running Club Community. Whether you are preparing for your first 5K, working towards a half marathon or training for your next marathon, you will find a supportive community of runners and coaches ready to share advice, encouragement and motivation.
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