Women's Health October 30, 2026 0 Comments

Why Everyone’s Talking About Race Day Etiquette—And What You’re Totally Getting Wrong

Remember when race day was as simple as sticking to your lane, grabbing a quick sip of water without causing a pile-up, and maybe nodding politely at the person next to you? Well, times have changed — and drastically. With the surge of run clubs and wild new hybrid competitions like Hyrox, suddenly race guidelines feel less like set rules and more like a chaotic improv. Ever wondered what it’s like when a race turns into an unexpected circus full of social media madness or, dare I say, a literal “sh*tshow”? Yup, that’s real. Racing’s evolution means you need a fresh playbook — one that respects the old guard while embracing newcomers who might not know a drafting lane from a finish line. Lucky for you, I’ve rounded up the hard-earned wisdom from seasoned pros who’ve seen it all, so you can glide through your next race with savvy and style. Ready to level up your race day game? Let’s dive in. LEARN MORE

6 min read

Race etiquette used to be pretty straightforward: Stay in your lane, don’t cut people off, and be aware of your surroundings when you stop for water. But ever since run clubs and new hybrid competitions like Hyrox have taken off, there’s been an influx of athletes who have never been taught race rules. To make matters more complicated, new competition styles mean additional rules have to get ironed out in real time. Best case scenario, this might mean you bump into a few people with cameras trying to get social media content at the finish line. Worst case scenario (in rare, extreme cases), the race may turn into a literal sh*tshow.

“Racing has become much more popularized and mainstream over the years, bringing in more people who may be racing from more of a ‘fun’ standpoint rather than a competitive one,” says kettlebell coach Sarah Warshowsky, CPT, creator of the WH Build & Burn kettlebell plan who’s competed in a Hyrox race and half-marathon. “Newer racers need to respect the history, competition, and elite athletes who may have prize money on the line, while competitive racers should feel inclusive and accepting of new racers coming into their sport because in the end, it does bring more eyes to it.”

Meet the experts: Sarah Warshowsky, CPT, is a New York City–based kettlebell coach and creator of the Build & Burn kettlebell track. Kayla Jeter, CFSC, is a Lululemon athlete, wellness consultant, and veteran half-, full, and ultramarathoner. Sunny Choi, CSCS, is an Olympic breaker who’s competed in a Hyrox race.

Knowing all the ins and outs of how to act during a race isn’t exactly part of your ChatGPT training plan, but race etiquette is essential. That’s why Women’s Health tapped some of our most trusted racing experts to put together a comprehensive list of the new rules of race etiquette—here’s what to know before you head to the starting line.

The 8 New Rules of Race Etiquette to Live By

1. Know the right way to pass people.

Be respectful and practice spatial awareness, both when you’re maintaining a steady pace, and passing people. After all, “the point of a race is that you want to pass people and you want people to feel like they can pass you,” says Warshowsky. But you need to check your surroundings, and be strategic about when you can make those passes. For instance, if you’re about to turn a corner down a new street during a half-marathon, you might want to wait a second before you try and squeeze past a bunch of people.

Similarly, some races like Hyrox also have passing lanes for faster athletes. Do your event research ahead of time, know which lane you’re in, keep it moving, and if you need to switch, look around and try not to knock into runners, Warshowsky says.

2. Make your presence known when someone gets too close.

After all, it’s your race too! “Too many times, I’ve experienced and seen others almost fall from ‘me’-centric runners moving erratically,” says Kayla Jeter, CFSC, a Lululemon athlete, wellness consultant, and veteran half-, full, and ultramarathoner. “If someone starts swerving, I’ll casually start snapping to announce my presence, I’ll also use my arms as a barrier to keep people from bumping into me.”

3. Use hand signals before you slow down, stop, and change lanes.

If you’re in desperate need of water or a walking break, stay on the lookout for an upcoming water station or less crowded area to stop by. Just like you would when riding a bike, stick out your hand to the right or left to signify that you’ll be pulling over, Warshowsky says. Then, start inching your way toward that side of the road “instead of needing to cut across an entire lane of people running,” she adds. If you need a walking break, raise your arm straight up in the air before slowing down.

4. Assess the space around you before capturing social media content.

“Go into every race knowing you’re not the only one on the course and are responsible for how your actions impact someone else’s race,” Jeter reminds. So, if you want to record content, do your best not to include people in the background, whether you’re at the start line, finish line, or mile 10. Want to stop and grab a couple of videos? Look around you and make sure no one is right behind you. “I’ve seen plenty of runners crash into someone crossing the finish line because someone wanted to capture their moment,” she adds.

Ultimately, just be respectful. “A creator filming themselves having their own experience does not have to bother anyone around them, as long as they are not coming in the way of anyone else’s experience,” says Warshowsky.

5. At hybrid races, stay mindful of the workout stations.

Understand the guidelines and your race order ahead of time. At Hyrox, the stations are numbered pretty clearly, but if you get lost, don’t be afraid to ask a nearby judge for help, says Warshowsky.

After finishing up at one of the machines, participants don’t typically wipe sweat off after leaving it since that can take time off of their score. But you should make sure the station is relatively clean and the weights are in place so you’re not putting the person behind you at a major disadvantage, she adds.

Shop Our Favorite Racing Gear

6. Know when to call it quits—and how to get help.

PRing your race is not worth ignoring a bodily emergency. Before getting to the start line, know the nearest exits and bathrooms in each section of the race, Warshowsky says. Then, “if you have any signs of discomfort, listen to your body, because those signs are usually not there for nothing,” says Olympic breaker Sunny Choi, CSCS, who has competed in a Hyrox race. Hit the nearest bathroom, and if you don’t make it, try to find a nearby empty space to stay in until you feel better.

If you start feeling faint during Hyrox or something more serious may be going on but you still have four more stations to go, don’t power through. Tell a volunteer or someone working the course that you may need medical attention. “The only way that you can get help is if you let someone know you actually need help,” Warshowsky adds. “The safety of yourself and others around you should be number-one priority when needing to make the call whether you need to exit the race for any reason.”

Nothing New on Race Day!
When it comes to clothing and sneakers, “as tempting as it can be to wear something fresh at the start line, new products are often stiff, which can cause chaffing and be distracting,” says Jeter. The same goes for food: New fuel mixed with nerves may make your stomach feel weird at an inconvenient time during the race, Choi adds. So, make sure you know what feels best in your body pre-race day by testing it ahead of time, like during a taper run.

7. Do your best to throw your trash away.

When you’re running in the middle of the street and you have a water cup in one hand and an energy gel in the other, pulling to the side to throw them in the trash is probably not top of mind. But throwing trash anywhere on the ground can cause it to get trapped underneath athletes’ feet and potentially cause tripping. (Plus, it’s more trash for the people cleaning up afterward.) So, try your hardest to either hold onto your trash until you see a trash can, or store it in your running belt or vest for the time being, says Warshowsky.

8. Respect the directives from volunteers and workers.

“Without them, there is no race,” says Warshowsky. If a volunteer is giving you a directive—asking you not to step off the marathon race course to say hi to your friends, for example—don’t fight back. “It’s not just about you, it’s about the whole collective and everyone there,” she adds. They’re just doing their job and trying to keep everyone safe.

Remember: When you’re racing recreationally, these races are individual. “It’s you versus you,” says Warshowsky. But it’s important to “be mindful of the people around you and how much time, preparation, energy, money, scheduling everyone around you had to go through as well as yourself.”

Run Your Next Race Even Faster With This 4-Week Plan

On a deeper level, remember that unless racing is your profession and there’s money on the line, “it’s not always that serious,” Warshowsky adds. “The safety of yourself, your body, and the safety of everyone around you is more important” than a PR. If after a few miles—or workout stations—you know it’s not your day to beat your record, hang back, relax, and enjoy it. Remember why you race, and make it an enjoyable experience for yourself and everyone around you. There will always be another race where you can try your best.

Find the Perfect Women’s Health Training Program for You

Addison Aloian is the associate health & fitness editor at Women’s Health, where she writes and edits across the health, weight loss, and fitness verticals. She’s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City—she recently completed her first marathon, the 2025 New York City Marathon—and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, she’s made an appearance on the Oprah Podcast and her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.