My race day checklist has everything you need to gear up for distance runs
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There’s this saying in the running world: “Nothing new on race day.” It applies not just to your pacing strategy and what you eat the night before, the morning of and during your race, but also to every single piece of gear you put on your body.
I’ve run 15 marathons, 25 half marathons, an Ironman 70.3 and a slew of other races on road and trail over the past eight years, and I’ve learned the hard way which products help my performance and which ones hinder it. Part of my job is testing the latest race day essentials, but over time I’ve zeroed in on the products I know I can rely on when I’m chasing a big-time goal.
Of course, every runner will have different preferences: music versus no music, a handheld water bottle versus a hydration vest (or relying on aid stations, depending on the race rules), energy chews versus energy gels — the list goes on and on. It’s up to you to decide what might work best for you and then practice that in training so you’ll know what to expect on race day. But if you’re not sure where to start, these are my top 10 tried-and-true race day essentials.
Bose Ultra Open Earbuds
I’ve worn the same pair of earbuds for more than 10 marathons, but after testing Bose’s new open-ear earbuds during multiple training runs and the Cherry Blossom 10 Mile Run, I’ll never go back. As someone who won’t race without sunglasses and occasionally adds a running hat to the mix, I love that these cufflike headphones clip onto the side of each ear, so there’s one fewer thing adding pressure to the same spot. In fact, they’re so light — just 0.22 ounces each — I almost always forget I’m wearing them. And despite the open-ear style, which allows me to stay more aware of my surroundings (and hear all the cheers from spectators!), I can still get caught up in my favorite motivational songs thanks to Bose’s immersive 3D sound platform.
CEP Women's Compression Mid-Cut Socks 4.0
I tested a whole bunch of compression socks for running and ended up liking this calf-high style so much I wore it in my next marathon. There are 18 to 20 mmHg (or millimeters of mercury, the unit for measuring pressure) of compression at the arch and ankle, which feels like a supportive hug — something I greatly appreciate under my arches, which tend to get cranky as the miles add up, especially in certain racing shoes.
CEP Men's Compression Mid-Cut Socks 4.0
The spandex-blend fabric is thin and lightweight, with air channels woven into the footbed and ventilation zones in the toe. During my race, I dumped a ton of water on myself to combat the heat and overly exposed conditions, and I know half of that ended up in my running shoes, but I didn’t experience a single blister over the 26.2 miles.
Maurten Gel 160
You can only run as hard as you fuel, and general guidelines suggest runners eat about 60 to 90 grams of carbohydrates per hour during a marathon. I’ve tried a lot of gels, but there’s something about Maurten’s hydrogel technology that really works for me. The flavorless blend of fructose and glucose has a similar consistency to Jell-O and consuming it on the go takes some getting used to, but I’ve never experienced any stomach issues once it's down (the hydrogel dissolves when it comes into contact with intestinal fluids). In past races, I’ve taken the Gel 100s, which contain 25 grams of carbs, every 40 minutes or so, but for my most recent race, I upgraded to the new Gel 160s, which have 40 grams of carbs for even more of a boost.
Oakley BXTR Sunglasses
I was a die-hard Oakley Sutro devotee for a long time, but I’m very into this new style, which I finally put to the test in the Cherry Blossom 10 Mile Run. The BXTR glasses have the same shield design I prefer, protecting my eyes and skin from the elements (and the spectators and race photographers from seeing the pain in my eyes). From a functional standpoint, the plant-based BiO-Matter frame material is incredibly lightweight, and these have the same no-slip nose pads I’m familiar with, which keeps them from sliding during even the sweatiest conditions. And, stylistically, that zigzag stem adds a fun element to the traditional sports performance look.
Brooks Running 3-Pocket Sports Bra
I started racing in this bra in 2023 and have yet to find one I trust more for 26.2 miles. In fact, I recommend it to every female runner who asks for a sports bra suggestion. Not only is there a deep pocket on the racerback that’s specifically designed to keep your phone from bouncing no matter how fast you’re going, but it also has two small mesh side pockets that can fit an ID, a credit card, a key or even smaller gels (they’re slightly offset, so you won’t hit them as you swing your arms). I prefer a bra with a slightly higher neckline, and this provides lots of compression without constricting my ribs. Plus, the sweat-wicking fabric and bonded seams help reduce the risk of chafing — even, as I found out, when you’re dumping water on yourself at every aid station.
Tracksmith Lane 5 Short Tights
These running tights have become another race day staple for me. The mid-rise fit and 4.5-inch length are my favorite; they're long enough that I feel fully covered but not so long that there’s excess fabric affecting my stride. Even better, a grippy line on the hem of each leg keeps them from riding up (when I wear similar-length shorts without that, I feel like I spend half the race tugging them down). But the main reason I keep coming back to these is that they have five built-in storage pockets: four slots each fit a single gel, and I can squeeze another three gels into the zippered back pocket without causing sagging or bouncing. If you’re OK with only three pockets, you can opt for the Turnover Short Tights, which were based on the Lane 5 design.
Coros Pace 3
I’ve been racing in the Coros Pace sport running watch for several years because it’s so lightweight (just 1 ounce with the nylon band). I don’t pay attention to a ton of metrics in a race, but I like that I can customize the screens to show exactly what data I do want to see — and it’s super easy to navigate between those screens using the dial on the side. With its 38 hours of battery life in standard GPS mode, I most likely don’t have to stress if I somehow forget to charge it overnight before race day, and the addition of dual-frequency satellite communication and the ability to access all five major satellite systems simultaneously make the GPS more accurate in urban settings like the New York City Marathon.
Body Glide Anti-Chafe Balm
In my first marathon, I unexpectedly ended up ditching my long-sleeve and running in my sports bra due to heat, and my poor underarms chafed until I saw an angelic volunteer handing out Popsicle sticks with globs of Vaseline. Now I liberally apply Body Glide in the corrals before the starting line. The clear gel swipes on like deodorant, is less greasy than petroleum jelly and is sweat- and water-resistant. The pocket-size option is actually small enough to fit in my shorts pocket if I know it’s going to be an exceptionally hot day that requires reapplication, and cheap enough that I can toss it without feeling guilty.
Crown Affair The Silk Scrunchie, 3-Pack
Usually I race in French braids pinned up so my hair is off my neck, but if I’m going to tie my hair back, these scrunchies actually keep my hair secure enough that I don’t have to redo it at any point. I used a single one of these for the Colorado Marathon, and even with all the downhill (read: lots of bouncing) my bun stayed rock-solid atop my head. I do tie them pretty tight, which I know isn’t great for hair, but using the silk material that’s supposed to prevent creasing and breakage makes me feel a little better about it.
Nathan 18-Ounce QuickSqueeze Plus Insulated Handheld Bottle
I don’t often carry water during a race (I prefer to rely on the hydration stations on the course), but I’ve asked friends stationed along the route to pass me this handheld — filled with water and electrolytes — during later miles at several events now. The strap slips on like a glove and stays secure even without a strong grip, and I prefer a hard bottle to a softer flask because it doesn’t jiggle around in my hand as much. There’s also a small pocket on the case that can fit an emergency gel or two.
Note: The prices above reflect the retailers' listed price at the time of publication.
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