Race Day of Your 5k!

You’ve been training for weeks, and the big day is finally here! Some tips on preparing for your first 5k race:

1. Skip the Chile

Avoid eating spicy foods the night before & morning of your race. They will likely come back to haunt you the next day.

2. Catch Enough Z’s

Try to hit the hay early and get plenty of sleep on the night before the race to maximize your energy on the big day.

3. Eat Breakfast

It really is the most important meal of the day, especially before your race. Make time to eat a healthy, high glycemic index meal before the event, such as bread with honey or jam. Consuming a small, carb-rich snack less than an hour before the race may also improve your performance.

4. Be an Early Bird

On race day, arrive early enough to find a parking spot, pick up your race packet, visit the port-a-potties, look around, and/or familiarize yourself with the course and race procedures.

5. BYOB (Bring Your Own Bottle)

Although most races provide water or sports drinks, it’s a good idea to bring your own bottle to make sure you stay hydrated before and after the race.

6. Dress for the Weather

If it’s cooler, bring a sweatshirt or jacket to change into after the race. The clothes you run in are likely to get wet when you sweat, which can make you chilly after the event. If it’s raining, try to wear tight-fitting clothes to prevent chaffing.  Clothes made of wicking material and tight-fitting, synthetic socks are best for preventing blisters.

7. Stick to the Familiar

Avoid breaking in new clothes, shoes, or gear on the day of the race. Make sure you give yourself enough time to get comfortable with any clothing or equipment you intend to use on the big day.

8. Be the Middleman

Before the race starts, position yourself in the middle of the pack; this way, the fastest runners don’t have to weave around you, and you’re not stuck behind the walkers in the back.

9. Start Slow, Finish Strong

A common beginner mistake is to start the race too fast. Your heart is pumping, you’re anxious, and people are flying by you. Try to let them pass you early on to ease gradually into your race pace. If your goal is simply to finish the race, use the whole first mile as your warm-up, and think of the last two miles as the competition. However, if you’re aiming for a good finish time, you should warm up before the race. You can achieve this with a 5-8 min easy jog. If you’re really going for speed, 5-6 short sprint repeats will wake up your fast twitch muscle fibers and kick you into high gear.

10. Have Fun!

Try not to take the race too seriously. Absorb the sights and sounds of the event, smile at the crowds, and be kind to your fellow runners. It may be a competition, but don’t lose sight of the bigger reasons you’re participating: to be fit and healthy and to enjoy yourself.