Getting to the Start Line

📅 January 17, 2026 ✍️ Alistair Munro 👁️ 9 views

Preparation begins two to three days before race day. The aim is simple: arrive at the start line fuelled, rested, organised, and calm.

You should be eating roughly the same amount of food (in terms of calories) for the final three days before your race as you would during heavy training. The goal is to ensure your glycogen (your body’s readily available energy supply) is fully topped up.
To help build glycogen stores, prioritise carbohydrates and reduce protein and fat slightly during this period.
Focus on natural, complex carbohydrates such as sweet potato, potato, rice, quinoa, beans, pasta, and fruit.
Especially on the day before the race, keep your diet simple and stick to foods you know are gentle on your stomach.
Do not be surprised if you gain a couple of pounds as your glycogen stores fill—this is normal, expected, and a good sign that you’re well fuelled.
Eat a substantial lunch and a smaller, earlier dinner on the day before the race.
On race day, eat the same breakfast you’ve practised in training and allow enough time for digestion before the start.

The days leading into a race are not the time to experiment with caffeine. Stick to your usual routine.
Stay well hydrated, but remember there is no advantage—and potentially some harm—in drinking excessive amounts of fluid.

A poor night’s sleep before race day will not make or break your race. Even if you struggle to sleep, focus on staying relaxed and resting.
Good sleep hygiene in the days leading up to the race is far more important. Consider a firm cut-off from screens and social media at least two hours before bedtime.

Make sure you know where to go, your public transport options, when you need to be in your corral, and where (if applicable) you’ll meet teammates.
Write your name and emergency contact details on the back of your race bib. If you have any medical conditions or take medications, note those as well.
Lay out your race kit, shoes, gels, and any other gear, and attach your bib to your race shirt or singlet.
Prepare your drop bag if required.
Check the weather forecast and plan appropriate layers—both for staying warm before the race and for running comfortably.

Aim to arrive 45–50 minutes before the race start.
For shorter races, complete your usual warm-up as you would before an interval session.
For longer races, a short easy jog followed by a few dynamic stretches is sufficient.
If space allows, include a few short strides about 10 minutes before entering the corral.
Try to arrive in your corral with 5–10 minutes to spare. Use this time to relax, chat with fellow runners, and soak up the atmosphere.

Good luck. Have a great race, trust your preparation, and enjoy the experience.