Race Prep - 5Ks

training tips
Written By Jay Kleinrichert

Whether this is your first 5K or just your first 5K of the season, here are some helpful tips/reminders to consider.

Day before race:

  • Watch your mouth. Be mindful of what you eat and drink today. Today is not the day to be trying out that questionable food dive you’ve been meaning to try. Most importantly, make sure to stay hydrated.

  • Go easy on the workout. Probably one of the few times that you can skip leg day and get away with it. You don’t want to be cramped up and sore from what you did the day before!

  • Plan ahead. Familiarize yourself with the course, start time, and location. There is nothing worse that getting frazzled / scrambling last minute trying to figure out all the where’s, when’s, what’s and how’s.

  • Pro Tip: lay out your running outfit the night before!

Day of race:

  • Don’t change your clothes! Well, do but don’t. Today is not the day to be trying out new workout outfits or testing out those new running shoes. Stick to what you know is comfortable and what has worked before.

  • Rinse and Repeat. In fact, old routines are good to stick to, in general. Food, drink, medication use, restroom habits - stick to them if possible. If you’re not a breakfast before run person, this is NOT the time to experiment with that jalapeño breakfast burrito.

  • Arrive early. Race day can be a little hectic. Do yourself a solid and keep the running for the course.

  • Warm up. There’s a reason they say the first mile is a lie. That’s because it take a little bit for your body to get warmed up and into the rhythm of a good workout. About 25 minutes before your race start, get that blood flowing and those joints moving. A few sprints or quick jogs can get your engine warmed up. Just remember to do dynamic stretches (moving) and NOT static stretches (holding) before a run.

During Race:

  • Mind yer manners. Some courses can be a little tight. Make sure that there is plenty of room for others to pass. If you have to stop or abruptly slow pace, make sure there’s no one behind you. Move to the side. Some runners will often raise their hand just before they stop/slow pace. This is not a universal practice, but good to do and be aware of.

  • Pace yourself. If you’re new to racing. It’s not uncommon to want to go full throttle. This might be okay towards the end of the race, but don’t gas yourself out in the first mile. As one coach used to say- “You can’t win the race in the first 100m, but you can lose it”. Besides, this is supposed to be fun!

    • Pro Tip: If coming up to another runner and getting ready to pass, don’t be tempted to “take it up a notch or five” to make the pass. Steady your pace juuusst until you pass them, and then pump the gas a tad to give yourself some distance. You don’t want to overdo it, however, as you might tire and end up yo-yoing placement between you and the other runner.

      • Same goes for being passed – don’t fret and don’t sweat (it). If it’s early in the race, you don’t want to empty your tank just to get back in front! If it’s towards the end and you think you can kick it into high gear without burning out early - have at it!

  • Above all, have fun! Whether you’re first or last, 5Ks are wins all around. You did something good for yourself, hopefully met some new people, and likely helped raise money for a charitable cause.

Do you have any tips you’d like to share? Send them to us!

Here are some other reads to consider:

Jay Kleinrichert
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