Your spring marathon race day checklist: Everything to prepare before Boston or London

Race day logistics can make or break a marathon experience. With Boston on April 20 and London on April 26, now is the time to finalise every detail so that race morning is as smooth and stress-free as possible. Here is the comprehensive checklist that covers everything from gear to nutrition to the small details that experienced marathoners know to plan for.

Start with your kit. Lay out everything the night before: shoes, socks, shorts or tights, singlet or vest, watch, race number with pins or belt, and any fuel you plan to carry. Do not wear anything new on race day — every item should have been tested in training. If rain is forecast, pack a cheap poncho or bin bag for the start line that you can discard before the gun. Boston runners should note that Athletes' Village in Hopkinton can be cold and windy, even when the finish in Boston is mild — an old jumper you are willing to leave behind is essential.

Nutrition planning should be locked in by now. Know exactly what you will eat for breakfast, when you will eat it, and what you will consume during the race. A pre-race meal of 2 to 4 grams of carbohydrate per kilogram of body weight, eaten three to four hours before the start, is the standard recommendation. Carry your gels or chews with you rather than relying entirely on on-course provision — you cannot control what is available at aid stations, and stomach issues from unfamiliar products have derailed countless marathons.

The mental side deserves as much attention as the physical. Write your race plan — target splits, fuelling schedule, and a mantra or two for the hard moments — on a small card or your wrist. Have a realistic A goal, a solid B goal, and a C goal that accounts for bad weather or a difficult day. The runners who handle the inevitable rough patches best are those who have thought about them in advance rather than being blindsided. Finally, get to the start area early. The less rushing you do on race morning, the calmer you will be when the gun goes off, and calmness is a performance enhancer that costs nothing.