But other runners (especially those with more nerves) swear by a very slow, 20-minute jog the day before a race, saying that it helps them loosen up. They say that they feel fresh and ready when they get to the starting line. Privacy Settings Do not eat anything new because it could cause stomach distress during the race. Extend your activities - Take the dog for longer walks, or get off the bus a stop or two early. That's how much you'll warm up once you start running. Master Naturalist and organizer of running races on Fripp Island, Tim and his enthusiastic crew of Activity Center employees … Be sure to allow yourself … Do not overdress. Some races make you pick up the timing chip on race morning, so if that is the case make sure you allow yourself enough time to get to the race, get your chip, and still have 20 to 30 minutes before the race starts to warm up. Focus on pushing hard but keeping your face, arms, neck, and shoulders smooth. Find a running partner.. First, if you haven’t exercised in a while or you have any health problems, get your... 2. Home; Getting … Ask them to stand near the finish line to make it easier to push yourself at the end. We hope these expert tips created a successful running journey from start to finish line. The most important rule for what to wear during your 5K is, “nothing new on race day.” It’s not the time to try out brand new running shoes or a cute outfit. A 5K is a perfect race for beginning runners or former runners who want to get back into shape. Most races will have packet pickup the day before the race, and I recommend doing that because it gives you one less thing to worry about on race morning. Should you run the day before a 5K? 2014;6(5):1782–1808. Read our, Medically reviewed by Richard Fogoros, MD, DON'T: Run too hard or too far before the race, Go From Run/Walking to Running a 5K With This Training Program, Intermediate Training Program to Run 3.1 Miles in 6 Weeks, 10 Questions to Ask Yourself Before Running a Virtual Marathon, The Right Preparation Will Help You Complete a 26.2-Mile Race, 15 Training Mistakes Half Marathoners Should Avoid, How to Train for a Half-Marathon That's Only a Month Away, Running a Half Marathon for Full Marathon Training, 6 Important Things to Do the Day Before a Marathon, What Not to Do at the Starting Line of a Marathon or Other Race, Tips for the Week Before Your Marathon or Half Marathon, Traveling to a Race: Planning and Packing Essentials, wonder what exactly to expect on race day, runners eating lots of carbs before a big race, Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance, Exercise related transient abdominal pain: a case report and review of the literature. Find Camps & Activities for your Active Kids, How to Run When You Feel Like You Can't Anymore. A good rule of thumb: Dress as if the weather is 15 degrees warmer than it is. Don't put pressure on yourself to achieve a really fast time for your first 5K race. Invite your friends and family members to come cheer you on. Off Day. Running Shoes|Fitness Apparel|Sports, Daily Deals: Don't neglect hydration either. Sign In. The day before a race may be a stressful time for some runners — especially those participating in their first long distance event. It's also important that you get plenty of sleep. The best way to get new runners off the couch and across the finish line of their first 5K. Be sure you put the race bib on the front of your shirt, using safety pins on all four corners to keep it in place. To avoid as much stress on race morning as possible, lay out the clothes, shoes and gear you will wear the night before. Make high-intensity interval training part of your preparation. For example, you … This way, you won't have to worry about rushing to get it on the morning of the race—and you're more likely to get your desired race T-shirt size. The excitement of the start can cause most runners to go out much faster than they anticipated. If there are official race photographers on the course, they'll also use your bib number to identify your race photos. They are one of the reasons the Hamilton Thanksgiving 5k is possible, year after year! Start training Once you pick a race, it’s time to start training! Ready… Choose something high in carbohydrates and lower in fat, fiber, and protein. It also saves you time in the morning. If there's a B-Tag timing device on the back of your race bib, make sure it's not bent or covered with clothing or a running belt. Give yourself a pat on the back and enjoy the thrill of crossing your first finish line! Wearing your bib on the front (not the back) of your shirt is considered good racing etiquette and lets race officials know you're part of the race. Cookie Settings. Updated July 3, 2018 For most of us the 5K (3.1 mile) is the starting point when we decide it is time to join a race … Muir B. Program for beginners If you’re a beginner, run at least a few times per week in the 2 months leading up to a 5K race. There's really no right or wrong answer here. Do not do anything new or different on race day. Race morning will go by fast, so here are some tips to get you through your first 5K. Run or walk easily the rest of the distance assigned for the day. From marketing exposure to actionable data It will be easier to fall into your pace if you're around people that are the same speed as you. Your 5K race pace should generally be about one to two minutes slower than your fastest Magic Mile time… Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. If you haven’t done a race … All you need to do is download your own 30-day to 5k challenge using the link below, print it off and stick it up somewhere that will motivate you to do your daily exercise. It’s normal to feel a few pre-race jitters or wonder what exactly to expect on race day. All rights reserved. That also means you probably shouldn't wear the free race T-shirt you get when you pick up your race bib. It is better to use the walk breaks for the 5 mile runs. Doing this helps keep your gear organized and prevents any last-minute scramble out the door. If it's cold, you can always wear warmer clothes while you're waiting for the race to start. Get race-ready by laying out your race day outfit. Please see your Privacy Rights for how your information is used. Stay away from rich, fatty, or high-fiber foods, as they may cause stomach issues. J Can Chiropr Assoc. Don't line up near the front of the starting line. Technical gear is your best choice because it will reduce chafing and help wick sweat away from your body. He's completed four marathons and has won the Carteret County North Carolina Beach Run Series Overall 10K Championship seven times. This speed may feel good early on, but could cost you later. Finishing the race and enjoying the experience are perfect goals for a first-timer. Invest in the right running … Organize everything the night before to ensure that you have everything you need so you don't forget an important item due to pre-race anxiety. On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Get ready for the race with these race day tips! What you wear during a race is important. You can usually grab these right at the bib pick-up area. ... Ready for 5k races? Plan to race in tried-and-true clothes you've run in before, so you don't have any unexpected discomfort or issues like chafing or blistering. In a shorter race like a 5K, it's a good idea to do a warm-up, so you slowly raise your heart rate and get your muscles ready to go. When Does Running Get Easier for Beginners?