5 Must Do’s Before a Race

TL;DR

Your last week before a race isn’t about cramming more training. It’s about setting yourself up to feel fresh, confident, and ready. Here are 5 must-dos to prepare your body and mind for race day success.

5 Must-Dos Before Race Day

You’ve trained for weeks, maybe months. The miles are in the bank. But now you’ve got one week to go, and you’re wondering… what should I actually do between now and the start line?

This is where a smart final week can make all the difference. It’s about fine-tuning your recovery, dialling in the details, and showing up ready to run your best.

1. Prioritise good sleep all week

Ever tossed and turned the night before a big event? That pre-race restlessness is completely normal. The trick is to focus on getting quality sleep in the days leading up to your race.

Aim for 7–9 hours each night, and start adjusting your bedtime and wake-up time to match race day. If you’ll be up at 5:30am on Sunday, begin shifting your schedule 20–30 minutes earlier each day this week. That way, even if you don’t sleep perfectly the night before, you’ve already built up a solid rest foundation.

2. Stay hydrated: little and often

Hydration isn’t something you fix in one go. Instead of chugging a litre right before bed, sip water throughout the day all week.

If you’re racing a 5k or 10k, you may not need to drink mid-race – but listen to your body. For longer distances like a half or full marathon, make a plan for when you’ll take on fluids during the run, especially if the weather’s warm.

3. Trust your training

The work is done. This is not the time to add extra miles or make up missed sessions. Instead, remind yourself of the training you have completed.

Scroll through your Coopah app or your running log and look at the progress you’ve made. The long runs you nailed, the speed sessions you pushed through. Focus on those wins, not the workouts you missed. They’re the proof you’re ready.

4. Plan your journey and race kit

The morning of your race is not the time to be hunting for your lucky socks or figuring out the bus schedule.

Lay everything out the night before: clothes, race bib, charged watch, gels, layers, and double-check your route to the start. Knowing it’s all sorted will help you sleep better and arrive calmer

5. Warm up properly

Your body will thank you for easing it into race pace. A warm-up increases blood flow, raises your core temperature, and prepares your muscles, tendons, and ligaments for the effort ahead.

Before the start, include:

• Easy jogging
• Jump squats
• Lunges with rotation
• Butt kicks
• High knees
• 4–5 strides at race pace (up to 500m each)

These drills get your heart rate up gradually and prime you for a safer, stronger run.

Race week isn’t about doing more; it’s about doing the right things. Sleep well, stay hydrated, trust your training, be organised, and warm up properly. You’ve done the work, now it’s time to enjoy the payoff.