Race day is almost here, and whether you’re ready to sprint, jog, walk, or cheer from the sidelines, we’re here to help you feel prepared, excited, and confident. You’ve put in the work, you’ve set the goal, and now, it’s time to bring it all together. But don’t worry—you’re not alone in this! We’re your spunky, supportive “friendsperts,” ready to guide you through the final days before your event, whether it’s a 5K, half marathon, or even just a fun walk with friends. Here are race day tips for runners and walkers.

The Taper Phase: A Runner’s Secret Weapon

For those of you running in the big event, you might be in the middle of what we call the “taper phase.” This is the time when you’ve already built up your mileage, and now it’s about refining your performance while giving your body time to recover. The key here is to reduce your mileage, but keep your intensity up. Think of it as fine-tuning your fitness without overloading your muscles or joints.

Why tapering works:

• Your body gets the chance to rest and recharge.
• It prevents burnout so you can hit the starting line feeling fresh.
• Shorter, focused runs help you maintain your fitness level.

Pro tip: On taper days, opt for our lightweight and responsive speed shoes like the Hoka Mach X, which will help you stay quick on your feet without putting unnecessary strain on your body.

If you’re unsure about how much to taper or want to refine your plan, check out expert tips on Runners World.

Walkers: You’re Essential to the Race Day Energy!

Walking a race? You’re still a part of the action and just as important as the runners. In fact, you’re bringing energy, positivity, and support to the course. Preparing for a walk doesn’t mean you need to overthink things, but there are a few essentials to keep in mind:

• Hydrate early and often: Staying hydrated keeps your energy up and prevents fatigue.
• Choose supportive footwear: Our New Balance 1080v13 is a great option for walkers, with its cushioned design that can handle the long haul without sacrificing comfort.
• Plan your race-day outfit: Light, moisture-wicking layers will keep you comfortable, especially if the weather changes unexpectedly. Check out our summer apparel collection, perfect for layering on race day.

Don’t forget to stretch before you head out, and allow time for recovery. Need ideas for post-walk stretches? Stretching for Runners has some great tips that work for walkers, too!

Race Day Nerves? Here’s How to Keep Calm

It’s totally normal to feel nervous before a race, whether it’s your first or your fiftieth. Those butterflies mean you care, but here’s the good news: you can turn those nerves into fuel!

• Visualization: Picture yourself crossing the finish line, feeling strong and accomplished. Visualizing success can trick your brain into calming down.
• Breathe with intention: Take a few moments before the race to practice deep, controlled breathing. This helps regulate your heart rate and gives you a sense of control.
• Get your gear ready the night before: Lay out your shoes, race bib, snacks, and whatever else you’ll need. Knowing you’re prepared will take one worry off your mind. For some race-ready gear, check out our featured race day collection.

Remember, your body knows what to do—you’ve trained for this! Trust yourself, and let race day be a celebration of all your hard work.

Fuel Your Body Right: Nutrition Tips for Runners and Walkers

You’ve likely heard the phrase, “you are what you eat,” and it couldn’t be more true on race day. Your body will need fuel to perform at its best, so here are a few tips to get you ready:

• The day before the race: Aim for balanced meals with a mix of carbs, protein, and healthy fats. Think quinoa bowls, grilled chicken, and roasted veggies. EatRight has some great tips for pre-race meals.
• Race morning: Keep it light but energizing. A banana with peanut butter or a piece of toast with honey can give you a quick energy boost without weighing you down.
• During the race: If you’re running long distances, energy gels or chews can help replenish your glycogen stores. Stay hydrated with water or electrolyte drinks along the course.

For more advice on race-day fueling, you can check out our nutrition guide for runners.

Cheerleaders: You Make the Difference!

If you’re cheering for a loved one on race day, you’re not just standing on the sidelines—you’re part of the event! Your energy, cheers, and encouragement can make all the difference for runners and walkers alike. Here are a few tips to make the most of your role:

• Bring the essentials: Comfortable shoes, a good hat, sunscreen, and plenty of water will help you stay energized while you cheer.
• Make signs: A funny or encouraging sign can give your runner the boost they need! Need some inspiration? Check out Best Race Signs for creative ideas.
• Strategize your spots: Pick key locations along the course where your runner will need extra encouragement—near the halfway point or at a tough hill.

Being there for someone else’s big day is just as rewarding as running it yourself. You’re not just a bystander; you’re the cheer squad!

Post-Race Recovery: Take Care of Yourself

Whether you’ve just crossed the finish line or cheered someone else to victory, recovery is key. Taking care of your body post-race helps prevent injury and speeds up your healing process.

• Foam rolling: Roll out tight muscles to help reduce soreness. Try the TriggerPoint Grid Foam Roller to work out those post-race kinks.
• Hydrate and refuel: Water and a balanced meal (hello, protein and carbs) will help your body recover faster.
• Stretch it out: Gentle stretching can help ease muscle tension and keep you flexible.

Check out our post-race recovery gear to stock up on everything you need for a smooth and speedy recovery.

Celebrate Your Accomplishment

Whether you ran, walked, or cheered, you’re part of something bigger—the Kansas City running community. At The Running Well Store, we believe that movement is for everyone. Your effort matters, your journey is unique, and we’re here to support you every step of the way.