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Race day kit: belts, gels, vests and what to wear

Good race day kit is kit you do not notice. Everything you wear and carry should have been tested on a long training run, so that the only new thing on the day is the course.

The golden rule

Nothing new on race day. That applies to shoes, socks, shorts, tops, belts and food. A seam that is fine for three miles can rub skin raw by mile ten, and an energy gel you have never tried may not agree with you. Choose your race outfit a few weeks ahead and wear all of it on at least one long run.

What to wear

  • Top. A lightweight technical fabric that moves sweat away from the skin. Avoid cotton, which holds water, becomes heavy and chafes. Flat seams are kinder over long distances.
  • Shorts or tights. Whatever you train in. A zipped pocket for a key or a gel is useful. Shorts with a built-in liner or a longer inner short help to prevent rubbing on the thighs.
  • Socks. Running socks in a synthetic or merino blend, with no seam across the toes. They are a small expense that prevents most blisters.
  • Sports bra. A high-support style that has been tested over the full race distance.
  • Shoes. A pair with some miles in them but not worn out. See the running shoes guide.

Dress for the second mile, not the start line. You will warm up quickly once you are moving, so if you are comfortable standing still, you are probably wearing too much. As a rough guide, dress as though it were about 10 degrees Celsius warmer than the forecast.

Keeping warm before the start

At large events you may stand in a start pen for 30 minutes or more. An old jumper or a bin bag with holes cut for your head and arms keeps you warm and can be discarded at the start. Many races collect discarded clothing for charity. For colder months, the winter running kit guide goes into more detail.

Belts, bib clips and pockets

You need somewhere to put a phone, a key and any food. The main options are:

  • A running belt. A stretchy, flat band worn around the hips with a pocket for a phone and a few gels. Look for one that sits snugly without bouncing, with an opening you can use without looking.
  • A race number belt. An elastic belt with toggles that hold your bib, so you do not have to pin it to your top. Some have loops for gels. These are standard in triathlon, where the number moves from back to front.
  • Pockets. Many shorts and tights now have deep waistband pockets that hold a phone securely, which may make a belt unnecessary.

Pin or clip your number to the front, flat and fully visible. In most races the timing chip is fixed to the back of the bib, so do not fold it, crumple it or cover it with a belt or jacket. The guide to how chip timing works explains why this matters.

Gels and other race fuel

For a 5K or 10K you do not need to eat during the race. For a half marathon, and certainly for a marathon, taking on carbohydrate helps you maintain your pace in the later stages.

  • Energy gels are small sachets of concentrated carbohydrate, each containing roughly 20 to 30 grams. Most need to be taken with water, though isotonic gels are thinner and can be taken without.
  • Chews and energy sweets do the same job in solid form and are easier for some stomachs.

A common approach is one gel every 30 to 45 minutes, starting early and not waiting until you feel tired. Find out which brand of drink and gel the race hands out, if any, and either train with it or carry your own. Take your empty wrappers to a bin.

Vests and carrying water

Most road races provide water every few miles, so carrying your own is optional. Reasons to carry include hot weather, a preferred drink, and trail or ultra-distance events where aid stations are far apart and a kit list is compulsory.

  • Handheld bottles with a strap suit shorter needs.
  • Hydration vests fit like a close waistcoat with soft flasks on the chest and storage on the back. Capacity is given in litres: 2 to 5 litres is enough for a road marathon, and 8 to 12 litres suits a long trail race with mandatory kit.

A vest should fit closely with no bounce when the flasks are full. Check the race rules before you buy, as some large city events restrict vests and bags.

Small things that make a big difference

  • Anti-chafe balm on thighs, underarms, bra lines and nipples.
  • A fully charged watch, as covered in GPS running watches.
  • A printed pace band.
  • Warm, dry clothes and a snack in your kit bag for the finish.

Lay everything out the night before and tick it off against the race day checklist.