A Race Day Guide

Move • Nourish • Stay Steady

This guide was originally shared by Katie inside our Capital City Half Marathon training group and it was too good not to make easier for everyone to access.

This guide is great for any fitness endevour you may have signed up for. Whether you’re walking, jogging, or somewhere in between, this is your reminder: You don’t have to do this perfectly. You just have to stay steady.

Fueling: Think Steady, Not Spiky

When it comes to race day nutrition, the goal is sustained energy.

Refined carbs (like candy, gels, or sugary snacks) can give you a quick boost... But they’re often followed by a crash. While something small like jelly beans or M&Ms can be fun in the moment, they aren’t the most reliable source of lasting energy.

Instead, aim for:

• Nuts or trail mix

• Fruit

• Whole grain crackers

• Simple combinations of protein + carbs

Pre-Event Breakfast (About 2 Hours Before)

Think balanced, grounding, and familiar.

Aim for a mix of protein + healthy fat + complex carbs:

• Eggs, avocado, and whole grain toast

• Oatmeal with nuts or seeds

• A protein smoothie with fruit and a source of healthy fat

Hydration

Hydration is key and you have options.

Water, electrolytes, and snacks will be available along the course, but you’re also welcome to carry your own (a small backpack or hydration vest works well if that feels better for you).

Aid Stations

For the Capital City Half Marthon, aid stations will be available approximately every two miles (plus Mile 25 for marathon participants). But many races have this kind of set up.

You can expect:

• Electrolytes (Ultima – lemonade flavor)

• Honey Stinger gels and chews

• Sponge stations at various points along the course

Gear & Clothing

Race day is not the day to experiment.

• Wear shoes you’ve already trained in

• Choose moisture-wicking layers

• Check the weather and consider a light rain shell if needed

Important reminder: Do not use brand new shoes, socks, or gear on race day. Test everything during your long runs to avoid blisters, discomfort, or surprises.

Clothing Storage

Clothing storage will be available at:

• The Registration area

• Mile 4 drop-off (items will be returned to Registration)

Avoid leaving valuables or irreplaceable items.

Mental Strategy: Divide & Conquer

Breaking the race into sections can make it feel more manageable:

• First 4–5 miles: Start comfortably—avoid going out too fast

• Middle 5–6 miles: Settle into your goal pace

• Final 3 miles: Dig deep and finish strong

Your Simple Plan

• Eat a balanced breakfast

• Sip fluids regularly

• Snack every 45–60 minutes (as needed)

• Stick to familiar foods and gear

Mindset Matters

Stay steady. Listen to your body. And don’t forget to enjoy the experience—the movement, the energy, and the community around you.

The Most Important Tip: Mindfulness & Perseverance

Katie shared this after the fact, and it’s worth highlighting on its own:

“Feelings are temporary. You are not always what you feel, and things can change from moment to moment.”

There may be moments where you think:

• I don’t have this today

• Why did I sign up for this?

• I don’t know if I can keep going

That’s part of the process. But those thoughts aren’t the full picture.

They are not the present moment. And they are not perseverance.

Sometimes the most powerful thing you can do is:

• Stay with the moment

• Keep going

• Check in again in five minutes

You might feel completely different.

“Feelings are not facts.”

Consider using a simple mantra during your walk or run... Something that brings you back to yourself and keeps you grounded.

Final Notes + Support

If you want a more detailed overview, you can find the full race guide on the Capital City Marathon website.

If you’re still dialing in your gear, local running shops like Fleet Feet, Jack & Jill, RoadRunner, and South Sound Running can help with proper shoe fittings and assessments.

And most importantly, you’re not doing this alone.

We’re here to support you. What questions do you have?