Final Preparations and 5k Race Day
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You made the leap to register for a 5k and successfully completed your training plan - congratulations! You’ve won more than half the battle.
Wild Free Organic Running Series:
Final Preparations and 5K Race Day ✅
From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!
The Week of the Race
Now that race week has arrived, the days leading up to your first 5k race can bring many new questions—what kind of activity should I do to prepare for the effort? What should I eat? What should I plan to wear? Race week is all about balance. The key is doing just enough to keep your body moving, but not so much that you create fatigue or soreness.
Follow these tried-and-true tips as you plan out the week of your race, and you’ll be ready to put your best foot forward come race day!
Take a chill pill
Whether you’re trying to beat a certain time or just cross the finish line, it’s natural to experience pre-race jitters. It’s important to remember that 5K races are hugely positive and supportive community events. You will get to spend a morning challenging yourself alongside like-minded individuals, with many more on the sidelines cheering you on. If you fear you’ll finish last (we’ve all thought it!), remember that a wide range of people with varying levels of fitness race, and many people just go to walk them from start to finish.
Stay active… but not too active
Over the course of race week, your “training” is really about keeping your muscles active but still “storing up” rest so your legs are ready on race day. Remember, you’ve done the work and you’re not going to get any fitter or faster in the week before your 5K, so don’t try to “cram for the final.”
Include a couple short runs (for example, a 20min run on Monday or Tuesday, and 2x 9min jog/1min walk on Wednesday or Thursday). If you want, you can include some small pick-ups (short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race) to keep your legs fresh. But make sure that you don’t do a long or intense workout that leaves you feeling tired or sore the next day. Two days out from the race, take a day-off for total rest.
While people are split on whether or not to run the day before—it tends to be a matter of personal preference—we recommend a 10-15 minute run at a very easy pace. Consider pairing this with packet pick-up so you get out on the course. While we realize life doesn’t stop because it’s race weekend, do try to relax and stay off your feet the rest of the day so you are fresh and ready to go come race morning. Leave the lawn work, shopping, and sightseeing for after the race!
Know the course
While it’s great to get on the course in the weeks leading up to the race, if you haven’t been able to do that, no stress! Do try to run or walk/run the race course for one of your sessions on race week so you can create some landmarks and get familiar with where you’ll need to push and where you can “cruise.” Alternately, you can drive or bike the course! Whatever way you do it, getting out on the course ahead of the big day will help you know what terrain to expect.
If you’re traveling to the race and don’t have time to scope it out beforehand, you can study the course map online just so you have a sense of what to expect on race day.
Eat what (and how much) you’re familiar with.
The week before a race is not the time to try new cuisines and fueling strategies. Some people hear about runners eating lots of carbs before a big race and they think it applies before any running race. However, you really only need extra carbs if you’re running a longer distance, like a half or full marathon.
Avoid greasy, creamy, or fatty foods that could lead to gastrointestinal issues. Otherwise, during the week leading up to race day, it is best to stick to whatever has worked best for you during your regular weekday runs. And rather than gorging on pasta the night before the race, which could upset your stomach, focus on eating well-balanced meals throughout the day, as you normally would.
Same goes for gear
Just as race week isn’t the time to try new food or drinks, the same goes for shoes, clothing or other gear that you haven’t used on several workouts. Stick with the routine that you have established over your weeks of preparation. Nothing kills pre-race motivation like sore soles, chafing, or the start of a blister!
Get your Z’s two nights before
While it’s best to shoot for 8 hours of sleep the night before the race, pre-race jitters tend to strike for many, making this hard to achieve. This is normal and won’t hurt your race, so while you should be prepared for this and get to bed early, no need to stress if you do have trouble drifting off to dream land.
That said, prepare yourself by prioritizing sleep the “night before the night before” the race. Getting quality sleep two nights before the race and then taking it easy the day before the race will have you ready to rock on race morning.
Day Before the Race
Performance favors the prepared
If possible, pick up your race bib, timing chip (if the race is using them), and swag bag the day before the race. This way, you won't have to worry about rushing around and waiting in line to get it the morning of the race. Plus, you're more likely to get your desired race T-shirt size!
Build on your early bib pick-up by laying out everything you will need the day before the race so you’re not scrambling in the morning and ensure you have everything you need. This includes pinning your big number to the shirt you plan to wear in the race.
Remember, the “nothing new” rule applies to what you wear on race day, as well! Use clothes and shoes that you’ve run in before with no issues of chafing or blistering. Check the weather so you don’t wear more clothing than you need. A good rule of thumb is to dress as if the weather is 15 degrees warmer than it is—that is how much you’ll warm up during your race! If it’s cool before the race, you can always wear a warmer layer while you’re waiting for the race to start and pack an extra set of fresh clothes for after the race. Many races offer a gear check where you can store your bag with extra clothes for before and after the race, or you can toss it to a friend/family member who has come to cheer you on!
Pro packing tip: in addition to your clothes and a bottle of water, include a pack of tissues or some extra toilet paper in your race bag. Nothing worse than getting to the front of the porta-potty line on race morning and finding all the toilet paper has already been used up!
Race Day
If you’re running your first 5k race, you may be filled with questions about what you’ve gotten yourself into. What do you wear? What and when should you eat? What will the check-in process be like? Have you made a huge tiny mistake? Will this actually be fun?
And you’re not alone! These are common concerns for new runners. This post provides five pro race-day tips to put your best foot forward when starting gun goes off:
Fill The Tank
You don't want to stuff yourself on race morning, but you also don't want to race on an empty stomach. Plan to eat a light meal about 2 hours before the race; this will allow time for digestion so you’re not sidelined by cramping or side stitches.
Different meals work for different runners, and it’s best to stick to the breakfast you’ve practiced in training. But as a general rule of thumb, opt for something that’s high in carbohydrates and low in fat, fiber, and protein. Here are a few tried-and-true pre-race meals: toasted bagel with peanut butter and banana; energy bar with a cup of fruit; or oatmeal with berries and nuts. My personal go-to is oatmeal with chia seeds, banana, and peanut butter—I eat this before every morning workout and on race days. If you like to prep your breakfast the night before, consider overnight oats.
Be sure to include hydration the morning of your race, whether it’s water or a light sports drink with electrolytes. That said, there’s no need to go crazy, and definitely don’t force down fluids within 30 minutes of the starting gun—only sip on something if it’s very hot out or your mouth is dry. Ideally, you’ve been staying hydrated in the days leading up to the race, so you only need to top off your fluids if your race is in the morning or drink regularly throughout the day if it’s in the evening.
Hype Yourself Up
Pump yourself up by watching a video that inspires you before you walk out the door; and listening to a powerful, motivating playlist before you walk to the starting line. Spotify has some great running playlists you can check out for some inspiration.
Arrive Early and Warm Up
There is a lot to be done on race morning, from parking, to packet pick-up (if you didn’t do it the day before), to porta-potty lines, to race warm up. Arrive at the race site 60-90 minutes prior to the start so you have plenty time to do all this without being rushed. Consider taking the time to understand where you can park and where to go for the starting line ahead of time to cut down on race-morning stress.
About 25 minutes before the race start, it’s time to get warmed up. Fifteen to twenty minutes will do the trick: start with a 10-minute easy jog, then slowly build your pace for 5 minutes. After that, consider including three 30-second pick ups at race pace. If you need leg swings or dynamic stretches to finish the process of loosening up your body, go for it!
Start Slow and then Pick up your Pace
The starting line can be crowded and nerve-wracking with so many people and different paces. Unless you happen to be an insanely fast runner, starting in the middle to back of the pack is usually best. You will start with those around your pace and you will have many more ahead of you to chase down.
Most racers give their best effort in the first mile and then run out of gas with two more miles left to go! Instead, start conservatively and build your effort to negative split your race. In other words, aim to complete the second half of the race faster than the first half. Start conservatively and build your effort throughout the run. Then kick it into high gear to finish strong. This approach will actually help you run a faster race.
Breathe and Stay Positive
On race day, it’s natural to be nervous. Let go of any comparisons and focus inwards. You’ve done the training to complete your race, and you will achieve that goal. At the starting line, take a few deep breaths and assure yourself that you have what it takes to finish your race, regardless of the time it takes.
When things get tough in the race (and rest assured that they do get tough for everyone, regardless of experience or running ability), it's common for the little voice in your head to start telling you all the reasons why you will fail or why you should slow down. Prepare a positive mantra before the race, like "I can do it" or "Fast feet to the finish line." This will distract you from the pain and keep you focused. Practice these affirmations during hard moments in your training sessions so they become automatic by race day.
Follow these pro tips, and you will set yourself up to execute a great race! Afterwards, keep walking for at least 10 minutes to fend off stiffness and slowly bring your heart rate back to its resting state, and do some post-race recovery stretches to stretch out your legs, hips, and back. A useful stretch to do is to site into a wide squat, elbow on your knees, breathing deeply and relaxing into the squat. Do this squat for 30-120 seconds, loosen up and relax!
After stretching grab a snack, get warm, and because most races happen in the morning, you will still have a whole day ahead of you! Consider making a morning of it by planning a celebratory brunch with friends and family, and capitalize on those post-race endorphins to set new goals for your next finish line!
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Sarah Alexander
Since graduating from Chicago Booth with her MBA in 2015, Sarah has competed for the U.S.A. as a professional triathlete. In the process, she has become an expert in fitness and nutrition. She is passionate about helping others achieve their goals and is motivated by the perpetual challenge of defying boundaries to discover her best in athletic and professional pursuits alike.
To learn more about Sarah Alexander visit her website or follow her on Instagram @sarah_alxndr.
