Your Race-Day Bag (and other final preparations)

Daily Tip #20 - Friday, October 30

Make a list (and check it twice) -- but remember that what you pack will also depend on the weather. Track the latest forecast online at weather.com.

If you haven't picked up your race materials at the expo, you must do so today or tomorrow. You should pin your bib number on the front of your shirt or singlet (with medical information filled out on the back). Affix your baggage sticker to your bag in advance. If you have any medical-alert tags or documents, put them with your race-day items now.

Don't plan to wear anything you haven't worn before. For more about how to choose running gear, see Daily Tip #7.

Make a place where you put everything you'll be wearing when you leave for the race on Sunday morning. Some recommended items:

Shoes -- for before and after the race

Shorts, if it's not too cold and you've trained in them

Pants or tights

Singlet or technical race shirt (with your number attached)

Long-sleeved shirt or jacket if it's cold

Comfortable underwear, and for women, a sports bra

Socks you've used in training

Sports watch and/or any device, such as a Garmin, that you plan to wear

Gloves or mittens

A fuel belt or carrying case, if you've tested it already

A small amount of cash and a MetroCard

Pack the following gear in your clear UPS bag (with your baggage sticker on it):

Any printed instructions or maps you want to refer to

Your racing shoes -- not brand new

Insoles or orthotic devices, if you use them

Socks -- an extra pair

Underwear -- pack extra for after the race

Long-sleeved shirt for after the race

Running tights or pants for after the race

Warm-up jacket or sweatshirt

A hat, bandanna, or sweatband

Sunglasses that you’ve tested on long runs

Safety pins (take some extras)

Extra items: You can store other things in your bag to use before the race and then pick up after you've finished. Remember that the clear UPS bag is the only thing that you're allowed to check on race day. Some possible accessories:

Small towel

Athletic tape and Bandaids (men may want to use these on their nipples)

Sunscreen

Deodorant

Vaseline or Bodyglide to prevent chafing

Lip balm

Trash bags -- to sit on, and/or to use as a throwaway rain poncho

Layers are a good idea for race morning because it's likely to be cool at the start and warmer once you're running. You can wear throwaway clothes (use the bins marked "Wearable Collections" at the staging area, or pass them to the sides of the course at the starting line -- either way, they'll be recycled), or you can remove and discard items of clothing as you warm up during the race.

On race day, once you've changed into your racing shoes, removed any clothing that's being packed in your race-day bag, and put on the items you want to wear for the race, you should tie the clear bag tightly with the string before you give it to the appropriate UPS truck. Make sure all items are secured in your bag safely and that you won't need them until after the race. Give your bag to the UPS personnel at least 90 minutes before your wave start, and remember that all baggage trucks will close promptly at 9:35 a.m.

Fueling and hydrating are critical when you're racing. Poland Spring® Brand Natural Spring Water and Gatorade Endurance Formula will be available at the start and at every fluid station along the course, beginning at mile 3. PowerBars will be available at the start and PowerBar Gels will be at mile 18. You'll receive your finisher food/drink bag after you cross the finish line.

We hope you have a great day at the ING New York City Marathon 2009. Good luck!