Race Day Checklist with Dr. Max Coale

You’ve trained hard, stayed consistent and pushed through every mile. Now it’s time to make it count. Dr. Max Coale, foot and ankle specialist at Luminis Health, shares his top tips to help runners feel their best before, during, and after race day.

Pre-Race Checklist

• Fuel up smart. Carbohydrates are essential for energy. Eat a balanced breakfast but stick to what you know — race day isn’t the time to try something new. Drink water in the days leading up and the morning of.  
• Stay hydrated. Drink plenty of water in the days leading up to your race and on the morning of. Consider adding electrolytes to maintain balance and prevent cramps.
• Stretching. Proper stretching and warmups before the race can help you avoid injury and feel your best.  Take 5–10 minutes to warm up with dynamic stretches like ankle circles, calf raises, and leg swings.  
• Stay calm and listen to your body. Keep your thoughts positive and focus on the excitement of race day. But don’t ignore pain — mild discomfort can be an early sign of overuse or a developing injury. 

Post-Race Checklist

• Cool down. Keep walking for 5–10 minutes after you run to gradually lower your heart rate. Try some light stretches, focusing on calves and hamstrings.
• Prioritize recovery. Your body needs rest to repair. Avoid high-impact exercise for 1–2 days post-race and consider active recovery like swimming, yoga or cycling.
• Use RICE when needed. If you notice swelling or tenderness in your foot or ankle, follow the RICE method:  rest, ice, compression and elevation.
• Follow up. Ongoing pain after running isn’t normal. Luminis Health is here to help you get answers and get back to what you love.