You have put in weeks or months of training. Now the race is finally here—and what you do in the last 72 hours can make the difference between a strong, confident finish and a miserable slog. Smart race‑week decisions do not make you fitter, but they help you show up with 100% of the fitness you have already built.
Below are practical, experience‑driven tips for the days leading up to your obstacle course race (OCR)—whether it is a Spartan race or another event—and for race day itself. Use them as a checklist to avoid easy mistakes and protect your hard‑earned preparation.
Throughout, you will see where a structured plan like a Spartan Race Preparation Program can make these choices far simpler and more automatic.
1–3 Days Before: Training, Rest, And Movement
Do: Taper, Don’t Test
In the last 2–3 days, the goal is to feel sharp, not tired. You cannot gain more fitness now, but you can absolutely arrive fatigued.
In these last couple of days, I recommend doing short, easy sessions: light jogs, some dynamic mobility, a few strides, and a bit of light strength or activation work (bands, bodyweight, easy kettlebells). It's very important to avoid “testing” workouts: no max‑effort hill sprints, heavy deadlifts, or long runs.
The point is to stay loose, not to prove how fit you are. If you follow a structured plan, this taper is baked in for you, with clear guidance on what to do and what to skip.
Do: Prioritize Sleep
Nothing upgrades performance as cheaply as two or three nights of good sleep. Aim for 7–9 hours per night in the last 2–3 days. Reduce screens and work intensity in the evening and set a strict “bedtime window.”
You might feel pre‑race nerves the night before; that is normal. What matters more is sleep quality 2–3 nights out, so protect those nights fiercely.
Fueling And Hydration: Simple, Not Perfect
Do: Eat Familiar Foods
Race week is not the time to become experimental with your diet:
- Stick to foods your body already tolerates well.
- Base meals around carbs (rice, potatoes, oats, pasta, fruit), moderate protein, and some healthy fats.
- Keep fiber and heavy, greasy foods under control the night before to avoid gut issues on course.
If you have been training with specific breakfasts or pre‑workout snacks, repeat those patterns now. Your gut needs practice just as much as your legs and grip.
Do: Hydrate Gradually
Overhydrating the day before just makes you run to the bathroom constantly and can dilute electrolytes. Sip water consistently through the day, rather than chugging huge bottles. Add some electrolytes (or a pinch of salt, honey and a squeeze of citrus) to a couple of glasses if it’s hot or you know you sweat heavily.
On race morning, drink to thirst—not out of fear. Aim to arrive at the start line comfortably hydrated, not bloated.
Logistics And Gear: Control What You Can
Stress is performance‑draining. One of the easiest ways to cut it down is to handle all logistics well before race morning.
Do: Pack Your Gear The Day Before
Lay everything out and pack it in a single bag so you are not scrambling when you should be focusing. That way you won't forget anything important on the day of the race.
Checklist ideas:
- Race clothing: moisture‑wicking top, shorts/tights, sports bra if needed
- Trail shoes with decent grip and that you have already tested in training
- Socks you trust (no brand‑new socks on race day)
- Timing chip and race bib if provided beforehand
- Hydration options (soft flask, belt, or vest if appropriate for race length)
- Simple fuel: gels, chews, or small snacks you already used in training
- Towel, dry clothes, sandals/shoes for after the race
- Plastic bag for muddy clothes, and maybe a trash bag to sit on in the car (pro-tip: a fabric bag can serve as a towel in case of emergency)
Having a good training plan typically includes “gear rehearsal” days. In a structured prep program, some sessions are intentionally designed as race simulations so you can confirm that your shoes, shorts, and fueling strategy actually work before you are on the start line.
Do: Check The Course Info
Spend a few minutes reviewing:
- Race track, distance and expected elevation
- Start time and recommended arrival time
- Parking, shuttle, or check‑in instructions
- Any mandatory items, rules, or cutoffs
This helps you choose pacing and fueling, and it reduces surprises. Just knowing where the start line is and how long check‑in takes will calm you down. Maybe even check it out personally on site the day before.
Mindset: From Nerves To Focus
It is completely normal to feel nervous. Nerves simply mean you care. Especially Spartan Races are a test of mental toughness.
Do: Decide Your Race Strategy In Advance
Going in with a simple plan can prevent early mistakes. Here are some examples:
- Effort: “Comfortable hard” for the first third, then reassess.
- Obstacles: Always shake out your arms briefly before grip‑intensive rigs.
- Hills: Power‑hike the steepest climbs instead of “hero running” them and burning out.
If you have followed a race‑specific training plan, you should have a good sense of your sustainable pace. Good programs incorporate tempo work, hill sprints, and obstacle simulations that teach you where your limits lie so your race strategy feels familiar, not theoretical.
Don’t: Compare Yourself To Everyone Else
At the start line, you will see athletes who look incredibly fit.
Remember:
You have trained for your race, your body, and your context. Your main job is to execute your own plan, not chase someone else’s.
Race Morning: Routine And Execution
Do: Arrive Early
Give yourself plenty of time to:
- Park, check in, and use the restroom
- Pin on your bib, set up your timing chip, and warm up properly
- Adjust anything with shoes, laces, or clothing
- Rushing raises anxiety and often leads to poor warm‑ups or forgotten fueling. Aim to be on site at least 60–90 minutes before your wave time.
Do: Eat A Light, Familiar Breakfast
General guidelines (test these in training, not for the first time on race day). Generally, it's a golden tip to not try anything new (which you haven't tested before) on race day!
- Eat 2–3 hours before your start.
- Focus on easily digestible carbs (toast, banana, oats, rice cakes) with a bit of protein.
- Keep fats and fiber moderate so food clears your stomach in time.
If you like coffee, have it—but again, only if you have used it before your training sessions without issues. If you are into cold exposure, take a cold shower.
Do: Warm Up With Purpose
A good OCR warm‑up should:
- Raise heart rate gradually (5–10 minutes very easy jog or brisk walk).
- Include dynamic movements: leg swings, lunges, arm circles, hip circles. Ideally activate all (or most) joints by some dynamic moves.
- Prime key patterns: a few short strides, some light crawls, a few hangs or band pull‑aparts if equipment is available.
The goal is to start the race feeling awake and springy, not gassed. A race‑focused training plan will often include “race‑pace priming” workouts so you know what a good warm‑up feels like on your body.
On Course: Smart Pacing And Obstacles
Do: Start Slower Than You Feel
Adrenaline at the start line lies to you. The first kilometer or mile should feel almost too easy. Save the harder efforts for the back half of the race when everyone else is fading. Over-pacing is a mistake beginners and experienced racers do alike. It's in the heat of the race and it's normal. Try to stay cool and collect, and force yourself to slow down initially.
Do: Respect The Obstacles
For walls, rigs, and carries:
- Take a breath before big obstacles; rushing often leads to sloppy technique.
- Use your legs whenever possible: step up on footholds, drive with hips, and avoid muscling everything with arms.
- On carries, choose a steady pace you can maintain; it is often faster than alternating between sprinting and stopping.
These skills are much easier when you have trained them specifically—building grip strength, hanging endurance, and carry capacity. That is a core reason my Spartan Race Preparation Program emphasizes obstacle‑specific strength and technique, not just generic gym work.
After The Finish: Recovery And Reflection
Do: Cool Down, Refuel, And Rehydrate
Walk around for 5–10 minutes instead of collapsing immediately. Take in a mix of carbs and protein in the first hour, especially if you have another race soon. Change into dry clothes as soon as you can to avoid getting chilled.
Do: Take Notes While The Race Is Fresh
Within a day or two, it's time for reflection and learning. Ask yourself:
- What did I like? What did I hate?
- Where did I feel strongest?
- Which obstacles gave me the most trouble?
- Was my pacing on point or too aggressive or too conservative?
- What's the most critical area I need to work on and improve?
Use your answers to shape the next training block.
Putting It All Together (And What To Do Next)
Race‑day success is not about heroic last‑minute efforts; it is about doing hundreds of small, smart things slightly better. Tapering intelligently, packing ahead of time, choosing simple and familiar food, arriving early, pacing sensibly, and approaching obstacles with respect and technique—these are the habits that let your training actually show.
If you want these decisions to be largely automatic next time, instead of being in doubt or reinventing the wheel before every event, consider following a dedicated OCR plan that bakes in race‑week structure, obstacle‑specific work, and practical guidance.
That is precisely what my Spartan Race Preparation Program at SpartanRacePrep.com is designed to do: take you from “I hope I survive this” to “I know exactly how to execute my race.” It's a 3-month guided training program with several workouts per week, nutrition guides, obstacle guides, and habit and mental toughness forming workbooks. All for the price of less than a pizza.
You can start applying the tips in this article to your very next race—and, if you want a complete blueprint from first run to finish‑line photo, use a structured program to make all of it easier, repeatable, and far more fun.