Better to Have It and Not Need It Than Need It and Not Have It on Race Day
Race day is the culmination of weeks, months, and sometimes years of preparation. For many runners, the day brings a mix of nervous energy and excitement—an electric feeling that buzzes in your chest as you pin on your bib and lace up your shoes. In the early morning darkness, surrounded by fellow athletes, all the hours spent training, refining pacing strategies, and building mental fortitude come into focus.
Yet, even the most meticulously planned training program can’t account for every variable. Often, it’s the smallest overlooked detail that makes the biggest difference on race day. A forgotten gel, an absent jacket, or a missing safety pin can undermine months of preparation in an instant. That’s why one of the wisest principles any runner can adopt is this: it is far better to have something and not need it than to need it and not have it. This mindset isn’t about overpacking; it’s about giving yourself peace of mind so you can focus on the race ahead, knowing you’re ready for whatever the day brings.
Sometimes, runners are tempted to follow the popular saying, “travel light.” The idea is simple: wear your running kit and racing shoes under a tracksuit so you can quickly shed the outer layer and be ready at the start line. On paper, it sounds like a clever time-saver—and occasionally, it works. But in my experience, the inconveniences and risks often outweigh the small benefits.
From my own race day experiences
Let me share two stories from my own racing journey that highlight both sides of this coin.
At one point, this arrangement seemed to save my entire race. At the 2017 Mississauga Marathon, my friend—the one driving me to the race—overslept. We left in a rush, nerves jangling, and then hit another snag: the traffic police pulled us over. Thankfully, after we explained our situation, they let us go with just a warning. When we finally arrived at the parking lot, I could already hear the runners counting down from ten. I dashed from the car, pulling off my tracksuit as I ran toward the sound of the starting gun. With no time for a warm-up or final preparations, I barely made it to the back of the first wave. Miraculously, I finished second that day. If I had carried an extra pair of shoes and planned to change at the last minute, I might have missed that chance entirely.
But not every race is so forgiving. At the 2026 Vermont City Marathon, I tried the same approach: racing kit and shoes under my tracksuit. I hoped my walk and light jog from the hotel would warm me up. The weather had other plans. A constant drizzle turned my tracksuit and racing shoes into sponges. By the time I reached the elite tent, I was soaked, and my shoes were squelching with every step. The cold quickly seeped in, and I never truly shook it off. That race was a struggle, and I didn’t finish, a lesson in how small shortcuts can come at a greater cost.
These stories remind me that while it’s tempting to cut corners on race-day logistics, being prepared for the unexpected almost always pays off.
When the starting gun goes off, there are no second chances to retrieve forgotten essentials. A minor oversight can quickly turn into a major problem, affecting comfort, performance, or even the ability to finish the race. Here are some of the key items every runner should consider bringing on race day.
Stay Hydrated on Race Day
First, runners should never leave hydration to chance. Even if the race provides water stations, carrying a small bottle or hydration system before the start can be invaluable. Start-line delays, unusually warm weather, or long waits can leave runners dehydrated before they even begin. Having water on hand helps you stay comfortable and properly fueled for the challenge ahead, giving you control over one of the most critical race-day variables.
Pack Nutrition
Nutrition is another area where preparation pays off. Whether you’re running a 5K or a marathon, your body needs reliable fuel to perform at its best. Always pack energy gels, chews, bars, or other preferred options, even if the event promises aid stations. Race-day nerves can make digestion unpredictable, and supplies can run out or what’s offered may not match what your body is used to.
Imagine reaching for your favorite gel at mile 18, only to discover the aid station has run out. Carrying an extra gel or two adds almost no burden but can make a huge difference when fatigue sets in. Familiar fuel is more than a comfort—it’s a lifeline when your energy is fading, and the finish line still feels far away.
Prepare for Weather Changes on Race Day
Weather can change unexpectedly, making extra clothing a wise precaution. Morning skies can turn from clear to cloudy in minutes, and a light breeze can become biting cold when you’re standing still. A lightweight jacket, disposable poncho, arm warmers, gloves, or a cap can save the day if temperatures drop or rain arrives. Standing in a starting corral for thirty minutes in cold weather can drain energy and morale, and nobody wants to start shivering.
A simple extra layer—easy to shed and stash—can mean the difference between starting strong and struggling against the elements before you’ve even begun. It’s much easier to carry an extra layer and decide not to use it than to regret leaving it behind.
Don’t Forget Body Care
Body care products are equally important. Nothing about anti-chafing balm or blister tape is glamorous, but ask any seasoned runner, and you’ll hear stories of races ruined by a single sore spot. Anti-chafing balm, petroleum jelly, blister prevention tape, and spare bandages may seem unnecessary until discomfort strikes. Sweat stinging an open wound, or a blister rubbing with every step, can turn a great race into a painful ordeal. Experienced athletes know that an ounce of prevention is worth hours of suffering, and packing these small items is a simple act of kindness to your future self.
There is this interesting race day incident that happened last week at the Baystate Marathon where a runner was seen bleeding from his nipples.
Bring Spare Socks
An extra pair of socks belongs in every race day bag. There’s a special kind of gratitude in sliding your feet into dry socks after a morning of rain or an unexpected splash through a puddle. Wet feet caused by rain, puddles, or spilled drinks can quickly become uncomfortable, and over the miles, discomfort can snowball into blisters and pain. Changing into dry socks before the race or immediately afterward can improve both comfort and recovery. Many runners underestimate the value of fresh, dry feet—until they experience the alternative. Sometimes, it’s the little things that make you feel most human at the finish line.
Race Day Technology Essentials
Technology can also save the day when you manage it well. For many runners, a GPS watch isn’t just a tracker—it’s a companion for pacing, a motivator, and even a source of comfort. Bringing a fully charged watch, headphones if permitted, and a portable power bank ensures that devices remain functional throughout the event. Equally important is carrying charging cables, tucked safely in your bag. A dead phone can create unnecessary stress when trying to contact family members, access transportation, or locate race information. In those moments after you cross the finish line, the ability to connect with loved ones and share your accomplishment is priceless.
Race Day Documentation
Race documentation is another essential consideration. In the chaos of race morning, it’s easy to misplace your bib or scramble for your ID. Keep your race bib, identification, registration confirmation, emergency contact information, and any required permits or waivers organized and easily accessible—perhaps in a clear plastic folder or a dedicated pocket. Forgetting a critical document can create avoidable complications and unnecessary anxiety on what should be an exciting day. A little organization goes a long way in making sure that all your energy can be channeled into the race, not paperwork.
Protect Yourself from the Sun
Sun protection often gets overlooked, especially during early morning starts. But as the miles add up and the sun climbs higher, runners are often surprised by how quickly a burn can appear. Sunscreen, sunglasses, and a hat can be invaluable during longer races. Even on cloudy days, prolonged exposure to ultraviolet rays can lead to sunburn, discomfort, and dehydration. Protecting your skin is an act of self-respect and ensures that you’ll be able to celebrate your achievement without the sting of a sunburn as a souvenir.
Post-Race Recovery Essentials
Post-race recovery supplies are equally important. The moment you cross the finish line, your body will thank you for a change of clothes, comfortable shoes, a recovery drink, a snack, and a towel. After expending significant energy, runners often feel cold, tired, and hungry—the adrenaline fades and reality sets in. Having recovery essentials readily available makes the experience smoother and more enjoyable, turning your post-race moments into celebration and reflection rather than discomfort and longing for amenities.
Flexibility
Finally, perhaps the most important item to bring is flexibility. No matter how much you prepare, race day always manages to throw a surprise or two your way. A race may start late, weather conditions may change, or transportation plans may be disrupted. The runners who roll with the punches—not just physically, but mentally—are the ones who enjoy the experience, come what may. Being ready to adapt, and being equipped with a few extra essentials, provides confidence and peace of mind, letting you savor both the triumphs and the unexpected moments that make race day memorable.
The Bottom Line
In the end, successful race-day preparation goes beyond training plans and fitness levels. It’s about self-respect, self-care, and giving yourself the best possible chance to enjoy the experience you’ve worked so hard for. Anticipating potential challenges and taking simple steps to address them before they become problems is an act of kindness to yourself. A small amount of extra preparation can prevent major setbacks and help ensure a positive, memorable race day—from your first step to your last. Whether it’s an extra gel, spare socks, a rain jacket, or a phone charger, the principle remains the same: on race day, it is always better to have it and not need it than to need it and not have it.
