WHAT TO EXPECT AT YOUR FIRST 5K

You just finished training for your first 5 K. It’s race day! You’re excited and a bit nervous. What should you expect? Here is some guidance from an old runner about what to look for on race day.

Your Training is Done

Done worry about doing a hard or long run the week before your race.

“The hay is in the barn,” as my one running coach used to say. You’ve done all your training, and a last-minute speed workout will make your legs tired.

Take it easy the week of your race with some relaxed runs. Your legs will remember all of your previous training.

Eat Right

Don’t worry about carb-loading the day before a 5K. Heavy carb intake is more important for a long endurance event like a half or full marathon.

Eat a normal well, balanced diet, as always, the week before your event. Have a light meal about two hours before your race. Avoid greasy, fried, or spicy foods to avoid stomach upset.  Low-fat yogurt, bananas, berries, eggs, or peanut butter are good choices.

Practice what foods work best for you by having pre-run meals or snacks as part of your training process.

Don’t experiment with something new on race day. Stick with what worked best during your training.

Get Ready Early

You’ll be a bit nervous on race day. Have your race gear picked out and ready to go the night before. Check the weather so you know how to prepare for cool or wet conditions.

Wear something that you’ve already worn during training versus the race day shirt that you got in your racing packet. New clothes may feel less comfortable.

Arrive at the starting area early so you can find parking and use the bathroom. You also want some time to warm up. (see the next section)

Warm-Up 

You should be ready at the start line with your muscles already warm and your heart rate a bit elevated.

Jog for 5 – 10 minutes, and then do some active stretching. Do a brisk walk to the start area or corral where you’ve been assigned so you are ready to go close to the start time.

Race announcers will give you plenty of warning before the start gun goes off.

Start Slow

You’re excited and ready to race!

Many runners, myself included, jump out quickly after the gun goes off. Start slow and build into your pace. Practice a slower start during training runs so you don’t tire out too quickly.

Have Fun!

You’ve trained hard for your race. Have fun! Ask family or friends to come out and cheer you along the race course. Run with other people at a similar pace. They can provide a lot of support!

Most of all, enjoy the day and your achievement.  You finished your first 5K!