To all my clients and friends running the Hoka Hackney Half this weekend, hats off for the effort to get to where you are now. You’ve put in the work. Six months of early mornings, loops of Victoria Park, circuits around Millfields Park, long stretches on the Regents Canal, wherever you trained, you made it! Now, with just three days to go, the hard work is done—your fitness is locked in, and nothing you do now will make you fitter. But what you do in these final 72 hours can absolutely make or break your race.
Here’s how to set yourself up for a Personal Best on Sunday from that starting line on Hackney Marshes.
1. Trust Your Taper
The hardest part of these final days isn’t physical—it’s mental. You might feel sluggish, restless, or convinced you’re losing fitness. You’re not. Your body is absorbing all that training and storing glycogen for race day. Resist the urge to squeeze in extra miles now.
2. Nail Your Shake-Out Run the Day Before
A brief 15–20 minute jog on the day before the race keeps your legs loose without draining them. Include a few 20–30 second strides at roughly your goal race pace to remind your neuromuscular system what’s coming. Keep the effort conversational—this isn’t a workout, it’s a wake-up call for your legs.
Timing tip: Aim to run at approximately the same time as your race start (so 9.30am or 10am). It helps your body rehearse what race morning will feel like.
3. Prepare Your Race Day Outfit for Any Weather
Check the forecast, then lay out your kit the night before. Nothing new on race day—every item should be road-tested.
| Condition | What to Wear |
|---|---|
| Cold (below 10°C / 50°F) | Long-sleeve base layer, arm warmers you can discard, light gloves, a throwaway top layer for the start |
| Mild (10–16°C / 50–60°F) | Singlet or short-sleeve top, shorts, consider arm sleeves |
| Warm (above 16°C / 60°F) | Lightest singlet and shortest shorts you own, a hat or visor for sun, sunglasses |
| Rain | Fitted cap to keep water out of your eyes, a bin bag to wear at the start line and discard before the gun |
Fabric matters: Avoid cotton. Synthetic, moisture-wicking materials prevent chafing and keep you comfortable as conditions change.
4. Eat Smart the Night Before
Your pre-race dinner should be familiar, carb-focused, and easy to digest. This isn’t the night to experiment with a new restaurant or a spicy dish.
Good options include:
- Pasta with a simple tomato-based sauce and grilled chicken
- Rice with lean protein and steamed vegetables
- A baked potato with a mild topping
Keep fibre moderate to avoid digestive surprises in the morning. Hydrate steadily throughout the day, but don’t overdo it—your urine should be pale yellow, not clear.
5. Pack Your Race Bag the Night Before
Scrambling on race morning is a recipe for forgotten essentials. Lay everything out and check it twice.
Must-haves:
- Race bib and safety pins (or a race belt)
- Timing chip if separate
- Your planned outfit plus a backup layer
- Broken-in race shoes
- Anti-chafe balm
- Gels or fuel for during the race
- Watch or GPS device, fully charged
- Sunscreen if it’s sunny
- Warm, comfortable clothes and slip-on shoes for after the finish
- Cash or card for post-race food
- Phone and headphones (if you use them)
Nice to have: A small towel, a plastic bag for wet or dirty kit, and a portable phone charger.
6. Stretch and Mobilise the Night Before
Keep it gentle—this isn’t about gaining flexibility, it’s about releasing tension and calming your nervous system before bed.
Spend 10–15 minutes on:
- Hip flexor stretch – kneel in a lunge position, gently pressing hips forward
- Pigeon pose or figure-four stretch – targets glutes and piriformis
- Calf stretch against a wall – hold each side for 30 seconds
- Gentle hamstring stretch – seated or lying down, no aggressive pulling
- Cat-cow spinal movements – eases lower back tension
Pair this with deep, slow breathing. The goal is relaxation, not a workout.
7. Warm Up Properly on Race Morning
A good warm-up primes your cardiovascular system and loosens your muscles so you can hit your pace from the first kilometre.
15–20 minutes before your wave:
- 5–10 minutes of easy jogging
- Dynamic stretches: leg swings (front-to-back and side-to-side), walking lunges, high knees, heel kicks
- 2–3 short strides at race pace
Finish your warm-up close to the start line so you’re not standing around getting cold.
8. Race Morning Stretching: Less Is More
Skip the static stretches before the gun—dynamic movement is your friend. Save the long holds for after you cross the finish line when your muscles are warm and your body needs to begin recovering.
Post-race stretches to prioritise:
- Quads (standing or lying down)
- Hip flexors (deep lunge hold)
- Hamstrings (standing or seated)
- Calves (wall stretch or step drop)
- IT band (cross-legged forward fold or lying twist)
Hold each for 30–60 seconds and breathe deeply.
9. Visualise Your Race
In the final days, spend a few minutes each night mentally rehearsing the race. Picture yourself at the start line, relaxed and ready. Imagine settling into your rhythm, passing mile markers, managing the tough patches, and finishing strong. Visualisation is a proven technique used by elite athletes to reinforce confidence and prepare mentally for discomfort.
10. Sleep Well—But Don’t Stress About It
Here’s a secret: the sleep you get two nights before the race matters more than the night before. Pre-race nerves often disrupt sleep on the eve of the event, and that’s completely normal. If you toss and turn, don’t panic—your body has banked rest from the taper period, and adrenaline will carry you through.
Go to bed at a reasonable hour, limit screen time, keep the room cool, and trust that even light or broken sleep won’t derail your race.
Final Thought
You’ve done the hard part. These last three days are about protecting your investment—staying calm, staying healthy, and showing up at that start line ready to run the race you’ve trained for.
Now go get that PB, good luck!
Daigo
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