Running your first 5k is a big deal! You’ve likely been training for months, and you’re feeling good.
But as race day approaches, do you know how to prepare? Preparation is nearly as important as your training.
So we’ve put together our best advice for anyone getting ready for a 5k. With proper preparation, you’ll feel amazing when you cross that finish line! Let’s go.
Week Leading Up to the Race
Okay, so you’ve been training and you’re confident you can run a 5k. With the hard part out of the way, you should start preparing about before race day.
Tapering is when you gradually ease up on your mileage to give your body a break without stopping your training entirely. For a 5k, you should start reducing your mileage about 7 days from the race.
On day one, reduce your previous week’s mileage by 25 percent. So if you dd ia 5-mile run last week, do a 3.75-mile run this time. Do that for 3 or 4 days—lowering each run’s previous mileage by 25 percent.
Take it a step further on day 4 or 5 by reducing your previous mileage to 50 percent of what you were doing before. Don’t be tempted to push it—stick to your 50 percent-reduced runs, and you’ll do yourself a favor.
Pro tip: Stick to the same intensity or pace as before. Your mileage might be less, but your effort shouldn’t be!
Take the day off completely the day before your race. Your running muscles will be raring to go by the time you hit the starting line the following day!
Fuel Your Body Properly
You don’t need to carbo-load for a short race like a 5k, but you definitely need to mind your eating. Be sure to eat a combination of complex carbs and lean proteins at each meal, and don’t forget your leafy greens!
As well as food, stay properly hydrated, even when you aren’t running. If you feel thirsty, you’re already at the point of mild dehydration, so drink regularly. Make sure your electrolytes are replenished as well.
Don’t Try Anything New
This means don’t try anything drastic like wearing new running shoes, eating different foods, or even wearing different clothes or socks. You don’t have enough time for your body to get used to something new.
The last thing you want is to wear something new that chafes you raw before your big race! Or, maybe worse… Try new nutrition that disagrees with your stomach. Stick to your tried-and-trues here. Don’t make this mistake!
Focus On Quality Rest and Recovery
Part of tapering is to allow your body time to rest. But to get that right, you must make sure you’re resting and recovering!
Do everything you can to get 7 to 9 hours of good quality sleep every night for the week. You can also use tools like foam rolling, massage, cold plunging, sauna, and compression gear this week, but in moderation.
Visualize Yourself Crossing the Finish Line
This might sound wishy-washy and new-agey, but trust us—visualization can make a surprising difference to your performance. You don’t need to set aside hours to meditate, either.
Here’s an easy way to do it. When you close your eyes, before you fall asleep, visualize yourself running strong and crossing the finish line with energy in the tank. And then do the same in the morning when you wake up before you open your eyes to start your day.
It’s small, simple, and easy but can be effective at aligning your mind and body, reducing pre-race nervousness, and spurring you on when it becomes tough during the run.
Familiarize Yourself with the Route
If you want to feel extra prepared, spend a few hours before the race studying the route. Check out the terrain, the elevation, and turns that might be tricky.
Having just a little knowledge of the course in the back of your mind can help you prepare yourself mentally for the run.
Night Before the 5K
The night before your race, you should be getting everything ready to have an easy morning. It’s also a good idea to fuel yourself up and relax.
Lay Out Your Race Essentials
To avoid chaos and panic in the morning, take a few minutes the night before to lay out your race gear, so it’s within easy reach the following day.
Check the weather the night before as well, so you know what gear you might need—as a rule of thumb, dress as if it’s 15 degrees warmer than it says. You’ll warm up quick once the race starts!
As well as laying out your clothing, pack any extras into your gear bag. You might want a change of clothes for after the race, an extra pair of socks or shoes, a snack for the finish line, and things like anti-chafing creams and KT tape. Don’t forget—nothing new!
Figure out Logistics
Now is that time to make sure you know where the race is, where to park, how long it will take you to get there, and how far the parking area is from the start. Figure this stuff out now, so you aren’t stressing out about it on race morning.
It’s also a good idea to see where you pick up your bib, if there’s a place you can leave warm-up gear if it’s a cool day, and if the start and finish are in different locations.
Pro tip: If you can pick up your bib early, do it! This will be one less thing you need to worry about on race morning. Plus you can pin the bib on your shirt before you go to bed.
Eat a Balanced Dinner
There’s no need to go heavier than usual on the carbs. The race is short enough that extra carbs won’t help, so eat a normal meal with a healthy protein, veg, and perhaps some whole grains.
Avoid very fatty foods and stay away from spicy stuff! Nobody wants to wake up on race day with a gurgling intestine and stomach cramps. Also, stick to water or sports drinks—avoid strong coffee or sodas.
Try to Relax
Spend the evening doing something calm and relaxing. It’s up to you what you choose, but watching an action-packed movie or playing basketball with the buds probably isn’t the best idea.
We recommend doing some light reading, watching something on Netflix, doing some yoga, or doing some deep breathing and visualization exercises. A warm shower is a good addition to your pre-race evening routine.
Get a Good Night’s Sleep
There’s no need to go to bed super early the night before. But make sure you’re setting yourself up to get a good solid 7 to 9 hours of uninterrupted sleep.
Take whatever steps you need to—use blackout curtains, a white noise machine, banish the spouse to the spare room… Anything to ensure you get the rest your body needs.
As much as staying hydrated is also important, try not to drink for a few hours before bed. This could disrupt your sleep. You can always rehydrate in the morning, but you can’t replace the sleep you lose if you wake up to go to the bathroom and can’t fall asleep again!
Race Day Morning
Race morning can be hectic. But it doesn’t have to be! Here’s our advice for making it as smooth as possible.
Wake Up Early
No sleeping in today! Get up with plenty of time to get dressed, have a light breakfast, and travel to the race without rushing.
Pro tip: If you struggle to get out of bed early, set an alarm and place it across the room, so you have to get up to turn it off. Don’t make the mistake of returning to bed after that, though!
Get to the Race Early
Give yourself plenty of time at the venue before the race begins. Get your bib number if you need to, ensure you’ve got everything, go to the bathroom, and know where you need to be on the starting line.
Familiarize Yourself with Race Instructions
Pay attention to announcements, signboards, and officials. Make sure you know all you need to know before the starting gun fires, including any specific rules that should be followed.
Make double sure your shoelaces are tightly tied, you’ve got everything you need, and your race bib is clearly visible and not covered by anything accidentally.
Warm Up Properly
Even though it’s a short race, warming up is essential. We highly recommend doing a bit of cardio to raise your heart rate a touch—some dynamic stretching is good, and a few running drills will get your muscles pumped and ready.
Pro tip: If it’s a warm day, warm up in the shade or. This will help you get your body ready without heat or humidity, giving you a slight advantage over those who warm up outdoors.
Lining Up at the Starting Line
Try to line up a little away from the starting line, not right at the front. More experienced runners will be frustrated at navigating around a slower runner, so try to fall in with people of the same pace as you.
If your race has pace corrals, find yours and ensure you’re in the right place when the race starts.
Once the Race Starts
Once that gun cracks, it’s game on! Don’t forget everything you’ve worked for; don’t let the pre-race jitters catch you here. Run them off and follow these tips for the best run.
Start at a Comfortable Pace
Don’t fall prey to the most common running mistake—starting too fast. We get it! The excitement of the race and the atmosphere can boost your energy, causing you to feel like you’re ready for anything!
But don’t let it take over—start at a comfortable, slightly slower-than-you-could-be-going pace. You’ll thank yourself when you still have energy in the tank later in the race!
Gradually Increase Your Pace
If you’re feeling good, you can increase your pace slightly. But do it slowly—upping your speed too fast can sap you of energy and leave you feeling flat and uninspired.
If there are water stations, grab a drink as you pass. It’s a good idea to find out beforehand if there’ll be stations or if you need your own water along the route.
Even though it’s a short race, don’t neglect hydration—it could be the difference between struggling through and hitting a PR! You won’t likely need electrolytes for a race of this length.
Focus On Form
Pay attention to your form as you run. Not only is it a great way to distract you from aches in your muscles, but it’ll help you make sure you’re still running as efficiently as you could be.
Your front foot should land underneath your pelvis, not far out in front of it. Your chest should be proud, your posture good. Imagine there’s a string coming out the top of your head, holding you up.
Don’t be too hard on yourself during this race! If it’s your first one, just crossing that finish line is an achievement worth celebrating. Even if running 5k races is old news to you, don’t forget why you run in the first place.
You’ll get a good surge of endorphins, boost circulation, and be outdoors, surrounded by nature. Try to enjoy yourself while running. It’s a gift!