Race Day Checklist | Powered by Hope

There is a lot to remember leading up to race day. Rather than rely on your memory, print out our race day checklist to make sure take care of all the important stuff.  From what to eat and drink, what to pack in your gear back, and how to recover as safely as possible, we’ve got you covered.

THE DAY BEFORE

  • Drink 4 to 6 ounces of water every hour.
  • Eat small carbohydrate snacks constantly.
  • Make sure to pick up your race number & timing chip from the Country Music Marathon (Click here for complete instructions. You MUST do this in person & bring the correct documents.)
  • Mentally rehearse your race strategy, feeling good, overcoming challenges, recovering.
  • Relax with friends or family.

THE NIGHT BEFORE

  • Drink 4 to 6 ounces of water every hour.
  • Eat light carbohydrate snacks like energy bars.
  • Go over the procedure, route, etc. for getting to the start line.
  • Review your parking/shuttle plan. Click here for the official CMM information.
  • Do a very relaxed mental rehearsal of the event, concentrating on the positive.
  • Lay out your race day clothes, shoes, etc.
  • Pack your race day gear bag.

GEAR BAG SHOULD CONTAIN

  • Race number and pins
  • Timing chip
  • Fuel belt or other water bottle carrier filled with either water or electrolyte fluid
  • Water to drink while waiting for race to start
  • Sports Jelly Beans/Gu/Gels etc. – for use during the race and according to what has worked for you during your long training runs. Don’t try anything new race day!
  • Garbage bag as a ground cover while your resting at the race site prior to start.

RACE MORNING LIST

  • Drink 4 to 6 ounces of water every 30 minutes until you hear “sloshing”.  Cut off fluid intake according to what has worked before your long training runs.
  • Eat – according to the schedule which has worked for you before your long training runs.
  • Bring your bag, car keys, etc.
  • Leave at least 30 minutes before you think you’ll need to leave…in case of unexpected traffic.
  • If at the race site early, stay off your feet as much as possible.
  • Jog or walk for 3 to 5 minutes (very slowly) just before lining up.
  • Keep the legs moving, in place if necessary as you stand waiting for the actual race start.
  • Joke around; enjoy the energy and personalities of the folks nearby.
  • Go out slowly, if it’s hot, go out even slower!
  • If you feel warm, pour water over your head at each water stop.
  • When tired, shorten your stride and you may want to take more frequent walk breaks.

IMMEDIATELY AFTERWARD

  • Grab water and carbohydrate food(s).
  • Walk, eat and drink for at least a mile.

RECOVERY

  • If possible immerse your legs in a cold bath, as soon after the finish as possible.
  • Within 30 minutes, eat around 200 calories of 80% carb/20% protein.
  • Walk for 30 to 60 minutes later in the day.
  • Drink 4 to 6 ounces of water or electrolyte fluid (at least) every hour.
  • Walk for 30 to 60 minutes on Sunday.
  • Eat snacks continuously for the rest of the day.

Printable Race Day Checklist

Please help us out by spreading the word with your friends on social networks.