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One of the biggest mistakes runners make is treating race week like a last-minute opportunity to cram.
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There's something about race morning that makes even experienced runners feel like it's their first time again.
The nerves, the early alarms, the pre-dawn breakfast, the "have I forgotten something?" panic, the toilet queues, the crowds, the excitement.
With race season in full swing, and events like City2Surf just around the corner, thousands of runners are about to discover that training for a race and actually getting to the start line are two very different things.
As the Head of one of Sydney's most popular communities, the Coogee Run Club, I hear the same questions every year. Not about splits or training plans, but the stuff nobody really talks about: how early to wake up, what to eat, when to arrive, whether you're drinking too much water, and exactly when you're supposed to squeeze in a final pre-race wee.
So I've pulled together the guide that lives rent free in my head. It's everything I wish someone had told me before my first race, plus advice from experts who've made just about every race-day mistake, so you don't have to.
You're not getting fitter this week
If you've made it to race week, congratulations. The hard part is done.
One of the biggest mistakes runners make is treating race week like a last-minute opportunity to cram. An extra-long run isn't suddenly going to make you fitter. Neither is a bonus gym session or a panic interval workout because you're feeling underprepared.
At this point, the goal is simple: arrive at the start line feeling rested and ready to run.
That means sleeping well, staying hydrated, backing off the training load and resisting the urge to change anything major. New shoes, new supplements, new recovery gadgets or a completely different diet can all wait until after race day.
For someone who still admits to getting race-day nerves, Coogee Run Club Captain, Priscila Zemuner, knows the importance of trusting the process. The 40-year-old runner has completed more than 100 races since her first event in 2011, including 22 marathons and two ultra marathons.
"Most first-time runners have done the training, but they still doubt themselves," she says. "The key is to trust the work you've already put in and focus on running your own race."
She also believes runners spend so much time preparing physically that they sometimes forget about the mental side.
"There will always be uncomfortable moments," she says. "The important thing is knowing you can work through them."
Do yourself a favour and get organised early
Nothing good has ever come from leaving race admin until the last minute.
So collect your bib before race day, pin it onto your outfit and take five minutes to read all the information you've probably been ignoring in your inbox.
Check your start wave, bag drop location and transport options. Future you will be extremely grateful when you're not trying to figure it all out at 4:30am.
Priscila says having everything sorted beforehand is one of the biggest things that helps calm her nerves.
"I like having everything organised the day before so there's nothing to think about on race morning," she says.
Fuel for the job ahead
The 48 hours before a race are less about eating everything in sight and more about making smart choices.
Genetic Nutritionist, Natasha Schmidt, recommends focusing on simple carbohydrates that are easy to digest and help maximise glycogen stores, your body's preferred fuel source for endurance running.
"Runners should switch to low-fibre, simple carbohydrates, such as white rice, white bread and plain pasta," she says.
"Unlike complex carbohydrates used in training, simple carbs reduce digestive volume, ensuring your metabolic tank is full without causing gastrointestinal heaviness or bloating on the starting line."
She says one of the biggest mistakes runners make is loading up on heavy, greasy meals because they think they need extra fuel.
Unfortunately, a giant pizza or oily pasta the night before a race can create more problems than it solves.
"The most frequent error is consuming high-fat, high-sodium meals," explains Natasha.
"While the dough, potatoes and pasta do provide a large amount of carbohydrates, the heavy presence of saturated fats and oils drastically slows down gastric emptying. This means the food sits in your digestive tract far longer overnight, frequently causing acute bloating, cramping, and gastrointestinal upset on race morning."
Not what you want on the start line.
Keep your last supper simple
Race-eve dinner doesn't need to be fancy. In fact, boring usually wins.
For Priscila, it's steak and potatoes around 5pm.
"It works really well for me," she says.
The important thing isn't copying someone else's routine. It's choosing foods you've eaten before and know your body tolerates well.
If you've never had it before a long run, race night is not the moment to find out whether it works.
Sleep is a bigger deal than you think, but not the night before
One of the biggest worries runners have is what happens if they spend half the night staring at the ceiling instead of sleeping.
The good news? That's totally normal.
"Sleep is king, but not necessarily the night before," Priscila says.
The reality is that excitement, nerves and an early alarm don't always make for the most restful night. Even experienced runners can find themselves tossing and turning before a big event.
Rather than stressing about one interrupted night, focus on the bigger picture.
"What matters most is getting good sleep in the three or four nights leading into the event," says Priscila.
So if race eve isn't your best slumber, don't spiral. The sleep you've banked throughout the week will do far more for your performance than a few extra hours the night before.
Find your comfort zone
Race day is full of unknowns, which is why it helps to create a few things that feel familiar.
For some runners that's a favourite breakfast. For others it's a pre-race playlist or routine.
For Priscila, it's knowing exactly what she's going to wear.
Since September 2023, she's worn her Coogee Run Club singlet for every marathon she's raced.
"It gives me a sense of comfort and familiarity," she says. "I love having that connection to the community when I'm racing."
The goal isn't superstition. It's creating a few small anchors that help you feel calm when everything else feels big.
Race morning moves fast
The morning before a race exists in a weird time warp where three hours somehow disappears in about twenty minutes.
You wake up, eat breakfast, get dressed, readjust your bib, check the weather 17 times, travel to the event, and then suddenly you're standing in a start corral wondering where the morning went.
The easiest way to reduce stress is by giving yourself more time than you think you'll need.
Priscila usually wakes up around 3:30am before major races.
"It sounds early, but I like having plenty of time to wake up, eat and get ready," she says.
Even after 22 marathons, she still likes arriving at the start line at least an hour before the gun goes off.
Make breakfast predictable
Your race breakfast should be familiar, simple and easy to digest.
Natasha recommends eating your main meal two to three hours before the start, allowing enough time for digestion and stable energy levels.
"A great one is two slices of white toast with honey and a banana," she says.
"This provides a multi-transportable carbohydrate matrix (glucose and fructose) that rapidly raises circulating blood sugar and restores liver glycogen depleted overnight. Then allowing smaller simple-sugar top-offs 30–60 minutes prior.
While Priscila has eaten the same pre-race breakfast since 2016.
"Three rice crackers with honey and about 200ml of grape juice," she says.
Nothing new means nothing new
Every runner has heard this rule.
And every experienced runner has probably ignored it at least once.
Race day is not the time for new shoes, new socks, new gels, new shorts or anything else that hasn't survived a training run first.
Comfort beats confidence every single time.
Because nobody cares how good your outfit looks if you're dealing with blisters by kilometre three.
Future you will be glad you left early
Thousands of runners trying to get to the same place at the same time is rarely a smooth operation.
Road closures happen. Trains get packed. And someone always ends up on the wrong platform, going in the wrong direction.
So leave earlier than you think you need to.
Seriously.
"Also, if possible, travel with friends," Priscila recommends.
"It makes the whole experience feel more enjoyable and a lot less stressful.|
Have a pre-race wee strategy
Let's address the thing everyone worries about but nobody puts in race guides.
Toilet queues are more anxiety-inducing than the run.
The best strategy is using the bathroom before you leave home then arriving at the event early and going again. Also do avoid the temptation to panic-drink litres of water while waiting for the start.
Priscila says routine is what helps her most.
"Over the years, I've trained both my body and my mind for race day," she says.
"I focus on staying well hydrated in the days leading up to an event, rather than trying to catch up on race morning. Then on race day, I stick to a very consistent routine and avoid drinking large amounts before the start.
Just like practicing with pacing and nutrition, the Coogee runner says toilet stops are also something you can practice during training.
"By race day, my body knows what to expect," says Priscila.
And if you still end up in a queue stressing that you should have gone one more time, welcome to running.
Wake the body up
Do not skip a warmup. I repeat: do not skip a warmup.
A few minutes of jogging, mobility work and activation exercises can make a huge difference, especially on cold mornings when your body hasn't quite got the memo yet.
The goal isn't to tire yourself out. It's simply to remind your legs that they're about to do something important.
Community makes the race better
Running might be an individual sport, but race day rarely feels like a solo experience.
Whether it's travelling to the start line with friends, spotting mates on course or in the crowd, or celebrating together afterwards, having people around you can make a huge difference when the nerves kick in.
Priscila says community is one of the most underrated parts of race day.
"Community gives you confidence and comfort," she says. "Training with people creates a sense of belonging, and on race day you know you're not doing it alone."
Sometimes all it takes is seeing a familiar face in a crowd of thousands to remind you that you've got this.
The fastest way to ruin a race can be avoided
If race day had a classic rookie error, this would be it.
Going out too hard.
Adrenaline is a liar. Crowds are a liar. Your fresh legs are definitely a liar.
Everything feels easy at the start until suddenly it doesn't.
Priscila says she learned this lesson the hard way.
"Early in my running journey, I'd go out too fast and have nothing left at the end," she says.
Now, after more than 100 races, she believes patience is one of the most underrated race-day skills.
"Starting conservatively doesn't make you slow," she says. "It actually sets you up for a much stronger finish.
"If I could give one piece of advice, it would be: save some fuel for the second half."
Keep your mind in the game
At some point, almost every race gets uncomfortable.
Maybe it's a hill. Maybe it's the weather. Maybe it's simply the moment your legs realise they're not getting off the ride anytime soon.
Priscila recommends having a mental strategy before you need one.
For some runners that's focusing on breathing, posture or positive memories. For others it's breaking the course into smaller, bite sized sections. Sometimes it's simply looking around and soaking up the atmosphere or laughing along spectator signs.
"The key is not letting the hill become bigger in your mind than it really is," she says.
Don't wait until you're empty to refuel
One of the most common fuelling mistakes is waiting until you're exhausted to start refuelling enroute.
By then, you're already playing catch-up.
Natasha recommends consuming carbohydrates consistently throughout longer events and pairing them with regular hydration.
"One key rule to follow on race day is execute a paced, non-negotiable intra-race fueling strategy and stick to it!" she says.
"Consume 50–60g of carbohydrates for every 60 minutes of running, starting within the first hour."
You also need to take it slow.
"Never dump this allowance into your stomach all at once, as it will overwhelm your gut transporters," the nutritionist explains.
"Instead, micro-dose your intake, such as taking one 20g energy gel every 20 minutes with a few sips of water to maintain a steady, continuous stream of cellular energy. This consistency helps to delay 'hitting the wall'!"
Priscila follows a similar approach.
"I take water at every aid station, even if I only drink a small amount," she says. "I prefer frequent small sips rather than drinking a lot all at once.
Little and often tends to work better than trying to fix everything in one hit.
Everyone gets nervous
Even runners with 100-plus races under their belt still feel the emotions.
"Whether it's a 5K, a 10K or a marathon, I still get race-day nerves," Priscila says.
"But they remind me to respect the event and the challenge ahead."
Feeling nervous doesn't mean you're not ready.
It usually means you care.
Don't take the day for granted
After more than 100 races, Priscila says the biggest race-day mistake she's made wasn't starting too fast or getting her nutrition wrong.
It was taking a race for granted.
"After running a lot of events, I started feeling a little too comfortable," she says.
I thought I didn't need as many gels or didn't need to be as prepared, and my body paid the price," she says.
Experience is a great teacher, but it can also make runners a little too cocky.
"That's one reason why I think race day nerves are actually a good thing," Priscila says.
"They keep you sharp."
Remember why you're here
Race day doesn't need to be perfect to be memorable.
You might sleep badly. You might go out too hard. You might miss a gel. You might spend half the race questioning your life choices.
That's all part of it.
What matters is showing up, trusting your training, letting yourself enjoy the experience, and staying present.
"I am naturally a planner and always thinking ahead," Priscila says.
"But running has taught me to enjoy the moment that I'm in."
Because long after the finish time fades, the thing you'll remember most is crossing that finish line and realising you just did something you once weren't sure you could.
