You've worked so hard and shown true commitment to train for your event — we want to say a massive well done for getting to this point!

That said, we've put together these tips — ordered by what our runners ask about most — so all you need to worry about is putting one foot in front of the other and getting to that finish line.

This is the question we hear most, so let's cover it first. Your race day will appear in your Runna plan – just open the app on the morning of your race as normal. Your plan will show your suggested race pace based on the training you've done and the progression we've tracked. This is your target range for the day.

Audio cues work just like your regular training runs. If you use audio cues during training, you can expect the same pace prompts and kilometre-split alerts on race day. Make sure you test your audio setup – including volume – before the morning of the race.

Your Runna race day workout provides a target pace range based on your training. The app guides you at an average pace rather than a custom split-by-split plan (since every race course is different), but your km-split cues will keep you on track throughout.

If you want a more detailed kilometre-by-kilometre breakdown, check out our RaceDay Pacing Guides for your distance in the app.

If you have any questions about your pacing, message us via the Support tab before race day.

Taper anxiety is real – and you're not alone. It's one of the most common things runners ask us about in race week. Your training has already wound down so your body can prioritise recovery. The final few days are the most important time to stay off your feet and resist the urge to add extra miles.

That sluggish, heavy-legged feeling? It's completely normal – it doesn't mean you're losing fitness. It means your body is topping up its glycogen stores and consolidating all that hard training work.

You've done the work. The fitness and progress has been banked. Trust the process.

Keep your taper runs short and easy, and don't try to squeeze in extra mileage. Your Runna plan has this covered.

Lay out everything the night before so race morning is stress-free:

Races normally mean early starts. Getting this done the night before means you wake up calm and focused.

Carb loading: Don't fall for the trap of eating one enormous bowl of pasta the night before. Effective carb loading happens over 2–3 days before your race, not just the evening before.

Keep your total calories roughly the same as normal – just increase the proportion of carbohydrates at each meal (think rice, pasta, bread, potatoes, oats). This tops up your muscle glycogen stores for race day without leaving you feeling bloated or heavy.

Race morning breakfast: Eat something you've tried before a long training run – this is not the morning for experiments. Good options:

Aim to eat 2–3 hours before your start time if possible to allow digestion. If you have an early start, a smaller, easily digestible breakfast 60–90 minutes before works too.

Our Nutrition Guides in the app cover this in more detail, including everything on gels, gut training, and pre/post-run eating.

This is one of the most common questions we get – and the most important rule is: only use fuel you've already practised with in training.

Stomach issues? If you've struggled with gels past 20km, try taking them with more water, switching to lower-carb gels, or practising more consistently in training. Gels, chews, dates, and bananas are all valid options – use what works for you.

For 5K and 10K races, you generally don't need gels. Visit Runna's Nutrition Hub for more race-day fueling advice!

Know exactly how you're getting to the start line before race morning. Getting there early means:

You don't want to be running to the start line before the race has even begun.

A good warm-up gets your muscles firing and takes the edge off early-race stiffness. Arriving early gives you time for this. For 5K and 10K races, a warm-up matters even more as these are generally higher-intensity efforts and your body needs to be ready from the gun.

A simple race day warm-up:

For half marathon and marathon distances, a warm-up will still help loosen up your muscles, but it's more important over the longer distances to keep your first few kilometres steady and controlled.

There's usually a wait between your starting pen and crossing the line. Don't stand around getting cold. Wear old clothes you're happy to donate to charity at the start – most major races collect these for charity. Alternatively, a bin bag works perfectly to trap body heat and can be discarded at the start line. Stay warm until the very last moment.

Staying hydrated is important, but aim to stop drinking 30 minutes before your start time (unless it's very hot).

In the days before the race: hydrate consistently. Don't try to "overload" on water the day before – just drink normally.

On race day:

Adrenaline on the start line is powerful – it will make you want to run faster than planned, especially in the first kilometre. It will really help you in the later miles if you resist it.

Stick to your race plan. Starting 5–10 seconds per km slower than goal pace in the first few kilometres is a smart idea. You'll have energy to push in the final kilometres when it counts.

Check out our pacing articles for 5K, 10K, half marathon, and marathon for target split guidance.

These tips might seem like a lot on paper, but most of this you'll do without even thinking on the day. You've put the work in – now it's time to trust it and enjoy your race day experience.

Once you've finished, submit your race details to our weekly Race Round-Up here for a chance to be featured on our Instagram!
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