La check-list spéciale running

Got everything you need for your run? Our special checklist for runners

Running Care came up with this checklist so that you won’t forget anything on the day of the race

In the bag

  • Race bib
  • Timing chip
  • Safety pins
  • Warm-up shoes
  • Competition shoes
  • Shirt
  • Shorts
  • Tracksuit
  • Warm outfit (cold weather)
  • Cool-down outfit (rain)
  • Outfit for the trip home
  • Registration fee
  • Documents required for the race (medical papers, ID, etc.)
  • Ingredients for pre-run drink
  • Food
  • Nasal strip
  • Surgical tape for nipples
  • Warming ointment
  • Sunscreen
  • Anti-friction cream
  • Toilet paper
  • Toiletries
  • Sunglasses
  • For long-distance runs: Camelbak, GPS, compass, hat, whistle, emergency blanket, Gore-tex jacket, cup
  • Headband, ear muffs, neck warmer
  • Recovery drink
  • Bath towel
  • Snack
  • Spare laces
  • Wallet, keys, telephone
  • Personal documents
  • Watch


Getting organized before the race helps you avoid wasting energy and causing yourself needless stress. To help you with this, Running Care came up with a reverse-planning list for the final day. We encourage you to complete this checklist.

Night before the race

  • Prepare equipment
  • Dinner
  • Get some sleep

Day of the race

  • Get up
  • Breakfast
  • Prepare drinks
  • Prepare food
  • Muscle warm-up session
  • Autoregulation
  • Lunch
  • Load the car
  • Check the equipment list
  • GPS route
  • Arrival
  • Locker contents/equipment
  • Ballistic stretching
  • Arrive at the race area
  • Autoregulation
  • Hydration
  • Warm-up
  • Start the race
  • Finish the race
  • Cool down
  • Shower
  • Stretching
  • Light meal
  • Leave race site

And now it’s up to you! Have a great run!

Written by:
Guillaume Boitel – Doctor in Physiology, Bio-mechanics & Sport Sciences

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