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Race Day
Running Race Checklist
Why this matters
5K to marathon, the kit is small but every piece earns its spot.
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Weather
Hot (>25°C)
Mild (15-25°C)
Cold (<15°C)
Wet
Distance
5K
10K
Half Marathon
Marathon
Ultra
Content Creator
Yes
No
0 / 39
0%
On Body
0/13
Race singlet / shirt
Critical
Shorts / tights
Race shoes
Critical
Socks (race-tested)
Critical
Race belt with bib (or 4+ safety pins)
Critical
GPS watch fully charged
Critical
HR strap on body
Cap / visor
Sunglasses
Gloves + buff
Arm sleeves
Anti-chafe (Body Glide / Squirrel's Nut Butter)
Critical
Vaseline (nipples, toes, between thighs)
Critical
Add
Pre / Post
0/9
Throwaway warm layer
Critical
Pre-race gel + caffeine
Bottle of water + electrolytes
Recovery snack + drink
Flip-flops
Dry change of clothes
Plastic bag for wet kit
Cash + card
ID + race confirmation
Critical
Add
Fueling & Nutrition
0/13
Pre-race breakfast 3h out
Critical
oats, banana, coffee
Daily supplements
salt, zinc, iron, magnesium, protein, vitamin D3/K2, vitamin B, omega 3
500ml water + electrolytes pre-race
Pre-race gel + caffeine 15 min before start
Critical
Bowel movement done
Gels for course (every 25–30 min)
Critical
Caffeine gel for last third
Salt tabs / electrolyte capsules
Handheld flask (between aid stations)
Aid station plan written (water vs sports drink)
Recovery shake within 30 min post-finish
Critical
Real meal within 2h
Critical
Rehydrate with electrolytes (not just water)
Add
Marathon Extras
0/4
Anti-chafe everywhere
Critical
Pacing band / split chart
Toilet paper in pocket
Plasters / kinesio tape
Add
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