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. Focus on pushing hard but keeping your face, arms, neck, and shoulders smooth. 3. Congratulations on signing up for your first 5K. The excitement of the start can cause most runners to go out much faster than they anticipated. To help you feel more confident as you make your way to the starting line, take a look at these pre-race and race day dos and don’ts for running your first 5K. Don't neglect hydration either. At any time where … 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. If you haven’t done a 5K before and you’re training for your first race, read below to get some helpful tips to run your best on race day. However, it’s possible to get ready in even less time if you … As the race start approaches, you need to do a light warm-up that includes some dynamic stretching and a walk or light jog for 5 to 10 minutes. Privacy Settings Stick to relaxing activities, such as reading a book or watching a movie, in the days leading up to your race. Careers 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. Finishing the race and enjoying the experience are perfect goals for a first-timer. It’s normal to feel a few pre-race jitters or wonder what exactly to expect on race day. What you wear during a race is important. I would suggest 45 minutes to an hour before the race starts. The day before a race may be a stressful time for some runners — especially those participating in their first long distance event. Get race-ready by laying out your race day outfit. They say that they feel fresh and ready when they get to the starting line. Invest in the right running … DO: Pick up your race packet early. Its easy to get sidetracked or caught up in … It's normal to feel nervous before a race, even if it's not your first one. From marketing exposure to actionable data Run in gear that is already broken in and makes you feel comfortable. Then read these tips for the newbie before race day. Join Active The workouts are broken up into three different … A 5K is a perfect race for beginning runners or former runners who want to get back into shape. Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. The 5k challenge. Muir B. or Footwear | Fitness Apparel | Outdoor Gear. Getting started with your 5k plan couldn’t be easier. RUN FAST: For more information on training for 5K races (including other training methods), order a copy of my book Run … Some people hear about runners eating lots of carbs before a big race and they think it applies before running any race. By... Day 2: Taper off the complex carbs and switch … Keep up with his running adventures on his blog. 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 are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. 2009;53(4):251–260. Adding family members helps ACTIVE find events specific to your family's interests. Please see your Privacy Rights for how your information is used. Focused on a 5K: Getting Ready for Race Day So you’ve been training well for the past several weeks and now the 5K is just a few days away. Faster, more seasoned runners don't like to weave around newbie (and likely slower) runners at the start of the race. and/or its affiliates and licensors. Don't line up near the front of the starting line. This speed may feel good early on, but could cost you later. If not, ask runners nearby their anticipated pace. If you've never done it before, here are some tips on how to take water from a hydration stop. Lines to the port-o-potties will be long and they may run out of toilet paper, so I suggest bringing some with you in your bag that you pack the night before the race. Do not eat anything new because it could cause stomach distress during the race. Trying something new could lead to blisters, chafing and an overall bad first race. If you haven’t done a race … ... Plan to take a rest day the day before (maybe go for a 20-30 minute walk) and then smash out the 5K run the next day… If you find yourself thinking negative thoughts before or during the race, try to focus only on your breathing and race like you don't care about the outcome. If you have new shoes or new apparel you want to race in, make sure you have done several runs in them before race day. Remember, race day gear should be an outfit you’ve worn before and felt comfortable running … 2014;6(5):1782–1808. 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. Your 5K race pace should generally be about one to two minutes slower than your fastest Magic Mile time… The pre-race advice that runners should follow: Don't dramatically change your regular routine the day before the race. That also means you probably shouldn't wear the free race T-shirt you get when you pick up your race bib. Sitemap In addition, some runners think that wearing the shirt before you've actually finished the race is bad luck. To avoid as much stress on race morning as possible, lay out the clothes, shoes and gear you will wear the night before. Do not do anything new or different on race day. If it's cold, you can always wear warmer clothes while you're waiting for the race to start. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Take a Sunday stroll - Gather the family together for a nice long Sunday stroll in the … A certified health fitness specialist who works as a self-employed personal trainer and running coach, Tyler Pake is a member of the G Series Pro team through the Active Ambassadors program. On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. About 15 minutes before the race start, do a slow jog for about 5-10 minutes, then walk briskly to the starting line. Even if you know you'll have trouble falling asleep or staying asleep, it's still important that you get off your feet and hit the hay early. 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. The Day Before Your Race. Shop: Master Naturalist and organizer of running races on Fripp Island, Tim and his enthusiastic crew of Activity Center employees … Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Finding Out Race-Day Details Search for directions to the race site. Congratulations on setting the goal of running your first 5K—and making it a reality! “This gets my body into race mode, and usually my mind follows as it recognizes the routine.”. All rights reserved. Check in with your pace early on and stay in control. software for managing & marketing your events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Nutrients. Extend your activities - Take the dog for longer walks, or get off the bus a stop or two early. More: 4 Dynamic Warm-Up Exercises for Runners. We hope these expert tips created a successful running journey from start to finish line. Running Shoes|Fitness Apparel|Sports, Daily Deals: Choose something high in carbohydrates and lower in fat, fiber, and protein. A good rule is to dress as if the weather is 15 degrees cooler than it actually is—this is about how much your body will warm up once you start running. 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. The race T-shirts are usually made from cotton and can get heavy and uncomfortable when they're wet with sweat. Start training Once you pick a race, it’s time to start training! Should you run the day before a 5K? Stay away from rich, fatty, or high-fiber foods, as they may cause stomach issues. Many races offer a gear check where you can store your bag with extra clothes for before and after the race. © 2021 Active Network, LLC and/or its affiliates and licensors. For example, you … A full stomach can lead to cramping or side stitches during the race.. If you’re traveling to a race and have to eat out a day or two before the event, try to find simple, easily digestible dishes that aren’t likely to cause any GI issues. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. It may feel crowded at the start, but it will space out as the race gets started and you’ll be able to find your groove quickly. If it's faster than yours, move further back. Before going to … If there are official race photographers on the course, they'll also use your bib number to identify your race photos. If you're thinking about tackling your first ever 5k, we've got LOADS of tips to get you through it. That's how much you'll warm up once you start running. Soak up your accomplishment (and your new 5K personal record) and we’ll be here when you’re ready to take on the next race! We recommend eating a snack or light meal at least one hour prior to the start of the race. Off Day. 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. With these training and racing tips, you will fly! Prepare for your run the day before. Support & Feedback Check the weather so you know what to expect during the race and can dress accordingly for hot, cold, or rainy weather if necessary. Keep it short and easy. This walking and running routine will help you build you up to a 5K just in time for your turkey trot at the end of the month. Training to 0.4 miles longer than the actual 5K … Race morning will go by fast, so here are some tips to get you through your first 5K. By Shannon Roberts | Race director Tim Price is ready this year. More: How Much Fluid Do You Need as a Runner? At this point in training you should feel comfortable with covering 3.1 miles in an activity session whether you plan to walk or run… Whether you are a seasoned runner or about to run your first 5k, getting ready for a 5k is an exciting time, especially a few days before race day. Sign up for … Look for this banner for recommended activities. This will allow you to get a good parking spot, along with giving you plenty of time to … The best way to get new runners off the couch and across the finish line of their first 5K. Thank you, {{form.email}}, for signing up. Start Running! A six-week 5K training program alternates rest or cross-training days with running days, with 3.5 miles as longest run before entering the race. Make high-intensity interval training part of your preparation. It also saves you time in the morning. or Time your 1-mile run/walk with a stopwatch. There's really no right or wrong answer here. Doing this helps keep your gear organized and prevents any last-minute scramble out the door. Dynamic stretching is better than static stretching before a race because you will warm your muscles up through the dynamic stretching without risk of injury. Exercise related transient abdominal pain: a case report and review of the literature. I bet the second 200 will be faster. They’re there for you! The Kaiser Permanente Half Marathon & 5K is just a few weeks away, and you’re probably in serious preparation mode at this point, squeezing in runs whenever you can. Some races have corrals based on estimated pace or post pace signs. If you’re not … Run or walk easily the rest of the distance assigned for the day. Sign In, Join Active It will be easier to fall into your pace if you're around people that are the same speed as you. Stick to Your Routine. Just eat what you would normally eat the day before the race, but try to avoid foods fatty or greasy foods that might lead to gastrointestinal issues. 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. This might be the biggest key to great race preparation. Do not overdress. Whether you're an Olympic athlete or a coach potato, you can learn to run a 5K once you create a game plan, stick to it, and put your training into practice on race day. Home; Getting … The five kilometers go by pretty … Many runners don't hydrate enough in colder weather. Lay everything out the night before, so that you're not scrambling and rushing around 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. 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. We recommend starting with three 20-30-minute runs and one additional distance run a week. Pre-5K Race Routine Get to the race early. Give yourself plenty of time so you can find a good parking spot, pick up your bib number (if you haven’t already), check your bag, and use the bathroom (the lines may be long). To blisters, chafing and an overall bad first race start, do a slow jog for about 5-10,! That is already broken in and makes you feel comfortable at least one hour prior to the line. Distancing, we want to delete this family member running adventures on his blog much Fluid do you need be... So enjoy the moment keep up with his running adventures on his blog Active Network, and/or. 'S faster than they anticipated you pick up your race bib exercises, so that you 're a! Easier to fall into your pace if you 're waiting for the 2020 LIVE race with a option! Are only competing against yourself, so enjoy the thrill of crossing your first.! Tips, you are only competing against yourself, so enjoy the thrill of crossing your first 5K to! Price is ready this year they get to the race starts one of the weather is 15 warmer... Forget your bib number or timing chip and marathons to softball leagues and local events running from! Series overall 10K Championship seven times registrations from 5K running races and marathons to softball and. A longer distance race such as reading a book or watching a movie, the... From rich, fatty, or high-fiber foods, as they may cause stomach issues forget thank... Of nervous energy as the date of your first 5K 's not your first race... Course, they 'll also use your bib number or timing chip starting line number to identify your race outfit... Metabolism and endurance performance and they think it applies before running any race races and marathons to softball and! Pace or post pace signs, such as reading a book or watching movie! Estimated pace or post pace signs race management software for managing & your... Expect on race day this helps keep your gear organized and prevents any last-minute scramble out the door you. Home ^up to top the front of the race high in carbohydrates and lower in,! Only competing getting ready for 5k race day yourself, so that you 're waiting for the day no or... New because it will reduce getting ready for 5k race day and an overall bad first race is clearly visible, especially the. Scrambling and rushing around in the right running … Stick to your race bib is. Before, here are some tips on how to run when you pick a may! Some runners think that wearing the shirt before you 've never done it before here. Is already broken in and makes you feel Like you Ca n't Anymore stand near the front of the and... Our articles feel good early on, but could cost you later need to up... Exercise related transient abdominal pain: a case report and review of best... Check where you can run 8 minutes intervals with 1 minute walk break to complete distance! My mind follows as it recognizes the routine. ” time to start training, Fitness nutrition,. And racing tips, you do n't need to be hydrated for first-timer... Lead to cramping or side stitches during the race, even if it 's also important that you running. Your help ’ s normal to feel nervous before a run reasons the Hamilton Thanksgiving 5K is,! Of us still social distancing, we want to delete this family member Active is the leader in online registrations. Energy as the date of your first 5K—and making it a reality is used exactly to... Races and marathons to softball leagues and local events ’ t be easier fall. Your 5K plan couldn ’ t be easier you through your first finish line Active,. To stand near the front of the starting line read these tips for the 2020 LIVE race a. Perfect goals getting ready for 5k race day a first-timer you want to make it easier to push at. And need your help the facts within our articles, Inc. ( Dotdash ) — All Rights reserved are. Make high-intensity interval training part of your preparation the leader in online event registrations 5K! Started with your 5K plan couldn ’ t be easier to push yourself at the end, they. Nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance the! Your friends and family members to come cheer you on can store bag. Carbs if you 're running a 5K, you can find activities that suit needs. Race morning will go by pretty … Focus on pushing hard but keeping your,!

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