Race day is almost here. Where did all the time go? It seems like only yesterday your goal race was months away. Now you’re packing your bag and laying out an outfit on your bed to post on Instagram.    While this checklist will help ensure you have everything you need for a comfortable and stress-free racing experience, it’s still a good idea to lay out your outfit and pack your bag a few days before the race. You’re going to forget things on your first pass, and it’s better to remember them two days before the race than when you’re handing your bag over to gear check.   Some of the items listed below might not be applicable for all race distances and weather conditions, so use your best judgment. For example, you probably don’t need energy gels for a 5k and you might not need sunglasses for a night-time race. That said, in most instances it’s better to overpack and not need something than underpack and realize you left something you need at home.   One important note before we get into specific items: If you’re flying to your race, make sure to pack everything you need on race day in your carry-on bag. That way, if your checked luggage gets lost, it is only a normal inconvenience instead of something that threatens to throw off your entire race plan.    Race-day essentials Gear check bag Shoes Racing bib Bottoms Tops Sports bra Socks Hydration and food Anti-chafing gear   Gear check bag: If your race has a gear check, make sure you know where it is and how it works. Will there be a place to store your wallet and car keys while you run? Is there a limit to the amount of stuff you can check? Most large races will have a gear check or bag drop, but it’s always better to double check. Read through the race website ahead of time so you’re not scrambling to find the perfect hiding spot for your things when you should be getting to the start line.   Shoes: Obviously you need shoes to run, and if you’ve made it this far, you have shoes that work well for you. But are those the shoes you should wear for your race? The answer to that question depends on the runner, and we’ve addressed it at length elsewhere. The short answer, though, is that if you’re going to be chasing a time goal on race day, you could benefit from shoes designed for racing. If your goal is to finish, you’re probably fine with what you’ve worn in training.   Racing bib: If you want to be allowed to race, have your time recorded, and most importantly, get that shiny medal when you cross the finish line, you need to have your race bib. It can be easy to forget a piece of paper amid the stress of race morning, so play it safe: As soon as you get back from packet pickup, pin it to the top you’re going to wear for the race. You’re unlikely to forget your shirt, so now you won’t forget your bib either.   Bottoms: You’ll be using your legs a lot during the race, so you want something that feels good. Make sure you’ve run in your shorts or tights before race day. You don’t want to spend the entire race pulling up – or pulling down – ill-fitting bottoms.    Tops: Whether you opt for a tank top or a t-shirt, your race-day shirt should be light and comfy. If you have friends and family out of the course cheering you on, let them know what you’ll be wearing so they can spot you from a ways away.    Sports bra: You already know the importance of a sports bra that fits, but we’ll say it again: Get fitted for a sports bra! Any running store should be able to help you here.    Socks: There’s nothing worse than getting a blister in the middle of a race, derailing months of training. So, get a good pair of moisture-wicking socks!    Hydration and fueling: Check the race website to see what will be available on course. Most marathons will have water and fuel stations along the course, while shorter races – 10 miles and under – often will not. Either way, it can be a good idea to bring along a handheld water bottle and a stash of a few gels. Aid stations can get crowded, so you might find it easier to steer clear of the jostling and do your own thing.   Anti-chafing: Once more for leaving nothing to chance. Especially for a half marathon or marathon, get yourself some Body Glide and put it wherever you think chafing or blisters could occur – feet, thighs, armpits, nipples, etc. That post-race brunch won’t be much fun if you can’t walk or wear a shirt without experiencing a constant burning sensation.   Nice-to-haves GPS watch Warm gloves and hat Sunglasses Hat Sunscreen  Headphones  GPS watch: Not every race is great with placing mile markers and clocks on the course. If you’re the sort of person who is constantly fretting over your pace or how far you have to go – if you’re a runner, in other words – a GPS watch can take a ton of stress out of your race.   Warm gloves and hat: Because most races start early in the morning, it may be chilly on the start line and through the first few miles. Bring a hat and gloves that you won’t mind throwing to the side as the weather warms up. A cheap pair of cotton socks works well as gloves for this purpose!   Sunglasses: Aside from, you know, training, nothing will help you run faster than knowing you look good on race day. There’s no easier way to look good than with a pair of Goodr sunglasses. They’re all polarized and no-slip, so you won’t lose your secret weapon along the way.   Hat: Whether you’re looking to keep the sun from beating down on your head or keep the rain out of your eyes, a simple running hat can be an essential part of your race-day wardrobe.   Sunscreen: Between the starting corral, the race itself, and the finishers’ festival, you’re going to be out in the sun for a good chunk of the day. Just because you’re not lounging on the beach doesn’t mean you don’t need to protect your skin.    Headphones: Some events don’t allow runners to use headphones due to safety concerns, so make sure to check the race website to see if you can use them. If they are allowed, the Shokz OpenRun headphones use bone-conduction technology to allow you listen to your tunes while remaining aware of your surroundings. Remember to put your playlist together the night before.    Ideas for extreme weather  After days of obsessively refreshing the forecast for race day, you’ve concluded that the weather is not shaping up to be great. Understandably, you may be starting to freak out a little bit. Don’t. With the right gear, you can have a good time in almost any conditions Mother Nature throws your way.   Another packing tip: The weather is notoriously fickle, so always plan for the worst-case scenario. You’ll be happier having a warm hat or a rain jacket in your bag that you never have to wear than arriving at the start with nothing to do when it suddenly starts pouring rain.   Rain gear   If you’ve followed the checklist above, you should be well-prepared with head-to-toe moisture-wicking gear and Body Glide to keep the chafing away.    If it’s really going to be pouring, you might consider a lightweight windbreaker or rain jacket. A few brands make rain jackets that can be packed into a pouch the size of your fist, so you don’t have to throw aside your fancy new jacket if it stops raining halfway through your race.   Heat gear    Hydration is the name of the game here. Not only do you want to start the race hydrated, you’ll need to stay hydrated throughout. Definitely carry a water bottle and consider a hydration pack if you know you’ll be going through a lot of water.    You’ll also want to keep the sun off of you as much as possible, so grab a hat. Pro tip: You can also pour water on the hat at fuel stops, which will help cool you down in the middle of the race!   Cold gear    The key here is layers. Most races start early in the morning, so it’s likely to get less cold – if not downright warm – over the course of your race. You’re likely going to shed layers throughout the race – especially if it’s a longer one.   No matter how cold it is, you’re still going to sweat, so don’t skimp on keeping moisture-wicking fabrics close to your skin. On top of your baselayer, you can start stacking light layers that you don’t mind leaving on the course, because you’ll likely end up being warmer than you expect. The less you like your outermost layers, the more likely you’ll be to listen to your body and cut those clothes loose when it’s time.     

What are carbon-plated running shoes?   Carbon-plated running shoes are the latest development in shoe technology.   As the name suggests, carbon-plated running shoes are built with a carbon fiber plate embedded in the midsole – the part between your foot and the rubber outsole on the bottom. The carbon plate reduces fatigue and increases the energy return on each stride, which helps you run faster for longer.   Do they work?   Studies have shown that carbon-plated running shoes can help you run up to 5% faster, which translates to over 10 minutes off a four-hour marathon. All of the pros are wearing them for races.   When they were first introduced, every carbon-plated shoe was designed specifically for race days. As time has gone on, however, brands have started to incorporate carbon plates into everyday trainers.   Are they worth the price?   Carbon-plated running shoes aren't cheap.   Any carbon-plated running shoe is going to cost at least $180, with the most expensive shoes pushing $300. Compared to a typical running shoe that costs anywhere from $130 to $170 or so, the difference in price is real.    If you’re interested in buying the ‘supercar’ of running shoes for an upcoming race, the first question you should ask yourself is whether or not you need racing shoes.    That said, people are smashing records left and right thanks to carbon-plated running shoes. Not only do they help you run faster on race day, but they also allow you to work out harder and more frequently because they reduce fatigue and recovery times.    I’ll admit that I didn’t make the decision to buy my first pair of carbon-plated shoes easily. I’m not going to win any races or make the Olympic team by buying the best running shoes.   When I race, I’m competing against myself and my previous bests. I worried I would feel that I somehow cheated myself and wouldn’t feel the same sense of accomplishment that comes with a new personal best.   But, at the end of the day, I felt better wearing them and, after getting that first PR out of the way, I’m still competing against myself, just from a new baseline. Whether or not you want the extra speed is a question that you have to ask yourself.   Only you can decide if the extra speed is worth the extra money.   The best carbon-plated running shoes (as of 2023)   If you're ready to spend the money, here are some of the best carbon-plated racing shoes for 5k races, 10k races, marathons, and longer training runs and races.    ...For marathons and races over 10 miles  Saucony Endorphin Elite Saucony already had a pretty good marathon racing shoe in the Endorphin Pro, but this spring they’ve added the Endorphin Elite to their lineup with a brand new superfoam – PWRRUN HG – that feels firmer and more stable than the Endorphin Pro 3.   Adidas Adizero Adios Pro 3    The Adidas Adizero Adios Pro 3 offers a great balance of comfort and speed that works well for slow and fast paces alike. They’ve added cushioning to the midfoot for runners at slower paces who will spend more time on their feet. Its aggressive rocker at toe-off and energy rods give it enough spring for the fastest paces as well. Asics Metaspeed Sky+   With the Metaspeed Sky+, Asics has designed a racing shoe for runners who take longer strides with more of a heel strike. It has a tremendous amount of cushioning in the midfoot, which makes the Metaspeed Sky+ a great option for slower paces. New Balance FuelCell SuperComp Elite   New Balance’s FuelCell foam feels softer than most other superfoams on the market, making this one of the most comfortable shoes out there. You sacrifice a bit of the bounce you’ll find elsewhere, but if you value comfort over the course of a longer race, the FuelCell SuperComp Elite can’t be beat. Altra Vanish Carbon   Take everything you love about Altra – wider fit, balanced cushioning – and add a carbon plate to it and you get the Vanish Carbon. Because of this, it is a great option for anyone looking for a zero-drop carbon-plated shoe or for anyone with a wider foot. Nike ZoomX Vaporfly Next% 3   Nike was the first to bring carbon plates to racing shoes and the Vaporfly Next% line remains the white whale every other brand is chasing. The newest version, the 3, is lighter than previous iterations and has a slightly wider base for increased stability. The Vaporfly Next% 3 works well for anything from a 5k to a marathon, though it’s more suited to longer distances. ...For longer training runs: HOKA Carbon X3   The HOKA Carbon X3 comes in a bit heavier than most other road racing shoes, but if you’re looking for something firmer than many of the other carbon-plated shoes on the market, it’s a good pick. It works great as a more durable option that can be used in training, especially on longer runs. ...For shorter races (5k and 10k): Adidas Takumi Sen 9   The Takumi Sen 9 takes the Lightstrike Pro foam found in the Boston and Adios and adds carbon energy rods to make it snappier for racing. If you’re looking for all the accouterments of a modern super shoe with less bulk and stiffness, this is the shoe you’ve been looking for.  ...For the trail:   Saucony Endorphin Edge   The Saucony Endorphin Edge brings Saucony’s supershoe technology to the trail with a durable outsole and 4mm lugs for added traction. This shoe is great for any trail race distance up to ultramarathons.   Alternatives to carbon-plated shoes   Let’s face it, a carbon-plated shoe isn’t the right choice for everyone. As discussed earlier, the price point is certainly a barrier, and beyond that, they feel so much different than other shoes that you just might not feel comfortable making such a drastic change.   Luckily, there are plenty of shoes that will help you to a personal best without a carbon plate.    ...For marathons and races over 10 miles Saucony Endorphin Speed 3    Unlike the Endorphin Pro and Endorphin Elite, the Endorphin Speed does not have a carbon plate. In the Endorphin Speed 3, you’ll find a nylon plate that offers some of the spring of carbon fiber with a bit more flexibility. Brooks Hyperion Max   The Hyperion Max features Brooks’ Lightweight DNA FLASH cushioning and an aggressive Rapid Roll rocker make for a fast feel without a carbon plate. Hoka Mach 5   The HOKA Mach 5 adds a layer of ProFly+ foam to the midsole to provide the bounciness of a racing shoe in a lower-stack and more flexible package.    ...For shorter races: Nike ZoomX Streakfly   While it doesn’t contain a carbon-fiber plate, the ZoomX Streakfly does bring Nike’s ZoomX foam – the same material they use in the Vaporfly and Alphafly – to a lighter weight and lower-to-the-ground package. Because it doesn’t have a carbon plate, it’s going to be more flexible than any of the other shoes on this list. ...For the trail:  Craft Nordic Speed 2   A lightweight, responsive trail shoe with enough protection for the trail, the Nordic Speed 2 feels fast even without a carbon plate. 

A common question for those new to running races pertains to the type of shoe that they should wear. In this article, we cover your shoe options for running races and list some everyday trainers that can be good substitutes for racing shoes.