🏁 Get Race Ready: Your Guide to Feeling Confident and Prepared on Race Day

sparklefitnz
5 days ago
6 min read

Updated: 5 days ago

Whether it’s your first race or your fifth, feeling calm and confident on race day comes down to one thing: preparation. From nailing your long runs to knowing how to fuel properly, this guide gives you practical tips to help you arrive at the start line of the Gazley Volkswagen Wellington Marathon ready to enjoy the day (and maybe even surprise yourself!).

Register now! See bottom of page for details.

1. Practice Makes Prepared

When it comes to race day, nothing beats preparation—and that goes beyond just ticking off the kilometres in your training plan.

Use your long runs as dress rehearsals. Practice everything: your fueling strategy, gear, pacing, and even mental mindset. Wear the exact shoes, socks, sports bra, and clothing you plan to race in. Even minor irritations can turn into major problems over 21 or 42km.

You can check the event website to see what’s offered at aid stations. Try those products in training—or bring your own if they don’t sit well. Use your long runs to test race belts, vests, or handheld bottles.

If you're local, run sections of the Wellington Marathon course to familiarise yourself with the terrain. That “gentle” incline might not feel so gentle at the 30km mark! Knowing what’s coming helps you pace wisely and stay mentally strong.

TIP: The winding roads around the bays can add a few hundred metres to your overall distance if you're not mindful of racing lines. Hug the curves when possible—no one wants to run extra in a marathon!

Also, be aware of the final stretch: you’ll finish by running up a ramp and down the concourse. It can feel surprisingly tough at the end of a long race, so simulate this by adding short bursts of effort at the end of some long runs.

2. Taper Smart

The taper is when you reduce training volume to allow your body to absorb the work and arrive at the start line fresh, strong, and ready to go.

How Tapering Works

For half or full marathons, tapering typically starts 2–3 weeks out. Mileage drops gradually, but don’t stop completely—keep a bit of intensity (like strides or race-pace intervals) to keep your legs feeling sharp.

Tapering is individual—some people feel best with more rest, others like to keep things ticking over. Be responsive to your body.

🧠 Pro insight: “Eliud Kipchoge’s taper ahead of his 2017 Berlin Marathon win kept his weekly mileage fairly consistent until race week—proof that tapering doesn’t have to mean dramatic rest.” — Runner’s World

If you’re doing strength or cross-training, reduce that volume and intensity too. Think mobility, activation, and recovery instead.

Nutrition During Taper

Don’t drastically cut calories just because you're running less. Your body is working hard to repair and replenish. Focus on nutrient-dense foods and proper hydration.

In the final days before the race, increase carbohydrate intake slightly to top up glycogen stores—especially for the full marathon. Start sipping electrolyte drinks 2–3 days out, particularly if you sweat heavily or are prone to cramping.

Did you know? Studies show that preloading with sodium improves fluid retention and endurance (Sawka et al., 2007; Journal of Applied Physiology, 2001). It’s not just for hot days—being hydrated can help prevent fatigue and cramping.

But don't try anything new! As with race day, now is the time to be fine-tuning not trying new bars and gels.

3. Fine-Tune Your Race Day Fueling

The Wellington Marathon has aid stations approximately every 5km, usually with water and electrolyte drinks. Confirm what's available on the official website and practice with those products in training.

Avoid “The Wall”

If you're doing the marathon, you may have heard of (or experienced) “hitting the wall”—when your glycogen stores are depleted, leaving you feeling drained. Here's how to avoid it:

✅ Start fueled: Eat a carb-rich meal 2–3 hours before the race. But race morning anxiety is real — and it can mess with digestion. Use breathwork, music, visualisation, or even a short walk to stay calm. Stick to eating what you've practiced - no new foods or drinks on race day!

✅ Fuel early and often: Begin fueling within 30–45 minutes of the race, and aim for 30–60g of carbs per hour.

✅ Train your gut: Use long runs to practice eating and drinking while running as everyone will have differing levels of tolerance.

For Breastfeeding Mums: Bring extra snacks and water, especially around feeding or pumping times. Your energy needs are high—fuel accordingly!

4. Know the Race Day Logistics

The more you plan ahead, the calmer you’ll feel on the day.

Know the Details

Start times, wave info, bib pick-up, toilets, and parking are listed on the official event website.

✅ Pre-purchase a stadium parking ticket for easy access

✅ If using public transport, allow extra time—don’t be sprinting to the start line!

Pack the Night Before

Lay everything out:

🟣 Race bib

🟣 Running clothes and shoes

🟣 Lubricants (Vaseline, barrier creams, Body Glide)

🟣 Fuel and hydration

🟣 Hat and sunglasses (or to shield from rain)

🟣 Warm layers and dry clothes for after

🧥 Tip: Wear your race gear with warm layers on top—Wellington weather can change fast. You might start freezing and finish baking!

Arrive Early & Warm Up

Give yourself time to check your gear, go to the loo, warm up, and settle any nerves. It’s worth it.

Pacing & Starting Pens

Self-seed based on your goal time. Look for pacers with flags—running with one can help you stay on track and avoid the dreaded fast start.

👟 Personal Tip: In my fastest half marathon, I started 30 seconds/km slower than goal pace for the first 3km. That patience paid off—I had energy left to push at the end and placed 2nd in my age group!

5. Train Your Brain

Your mindset can make or break your race. Use your training runs to practice mental strategies just like you would fueling or pacing.

Visualise Success

Picture yourself on race day: running strong, handling challenges, soaking in the atmosphere. Imagine the finish line. This primes your brain and reduces anxiety.

Use a Mantra

Find a phrase that lifts you up—say it out loud if needed:

🟣 “Strong and steady.”

🟣 “I’ve got this.”

🟣 “One step at a time.”

🟣 My personal one: “The time is meow, victory is yours!” 😺

Expect Discomfort

The second half of a long race is hard—and often more mental than physical. On the Wellington course, you’ll likely face a headwind on the return. You may find yourself running alone. Focus, breathe, and stay steady.

Tip: 😊 Smile! It sounds cheesy, but smiling has been shown to reduce pain perception and boost performance.

Cycle-Savvy Tips for Women

Your menstrual cycle can influence how you feel—and how you perform—on race day. Whether it’s your period, PMS, or somewhere in between, a bit of planning can help you feel strong and in control.

If Your Period Might Fall on Race Day…

Track your cycle in the lead-up to avoid surprises
Wear gear that makes you feel confident and comfortable
Plan for sanitary product logistics:
- Pads aren’t great for running—try tampons or menstrual cups
- Menstrual cups last longer, so you’re less likely to need a mid-race stop
- Time changes around start time or toilet access

If You’re in the Follicular Phase

Good news — most women feel strong, energetic, and sharp in this phase (the week or two after your period). You’re likely to feel ready to race and up for a challenge. Go get it!

If You’re in the Late Luteal Phase

This is when PMS symptoms like fatigue, bloating, sore boobs, and low mood can kick in. Support your body with:

Anti-inflammatory foods like oily fish, walnuts, and berries
Supplements: zinc, magnesium, and possibly low-dose aspirin

As always, prioritise getting plenty of sleep and hydration, but especially in the days leading up to the race.

✅ Join the Free Get Race Ready Masterclass

We’ll go deeper into all these tips — and more — in our free live masterclass on Wednesday 11th June at 7:30pm.

🎯 You’ll learn:

How to taper with confidence
What to eat and drink on race day
Tips for managing nerves and mindset
Female-specific guidance for running with your cycle
What to pack and how to plan for a smooth race morning

👉 Everyone who joins will receive a Race Day Checklist!

Click here to register

GOOD LUCK for your event!

You’ve trained for this. Now trust your prep, soak up the atmosphere, and enjoy the run.

You’ve got this.

📚 References & Further Reading

Sawka, M. N., et al. (2007).American College of Sports Medicine Position Stand: Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390. https://journals.lww.com/acsm-msse/Fulltext/2007/02000/Exercise_and_Fluid_Replacement.22.aspx
Journal of Applied Physiology (2001).Sodium loading and its effects on fluid retention and endurance performance. https://journals.physiology.org/doi/full/10.1152/jappl.2001.91.1.204
Runner’s World (2017).How Eliud Kipchoge Tapered for His Berlin Win. https://www.runnersworld.com – Search “Kipchoge Berlin taper”
Wellington Marathon Official Website. Course maps, aid station locations, start times, and logistics. https://wellingtonmarathon.co.nz
The Female Athlete Podcast – Dr. Emma Ross, Dr. Bella Smith & Dr. Georgie Bruinvels. Fantastic resource for understanding the menstrual cycle and its effect on training and racing. https://www.femaleathletepodcast.com
Dr. Stacy Sims – “Women Are Not Small Men” Ground breaking work on female-specific training, hydration, and nutrition. https://www.drstacysims.com
British Journal of Sports Medicine (2020).Menstrual cycle effects on exercise: what do we know? https://bjsm.bmj.com/content/54/10/579