First 10-K Race Tips

corinne1977

Hi Runners, I will be completing my first 10K race this Saturday and I'm getting a bit nervous. I know I can complete this distance is just how to get through the 6.2 miles without it taking 2 hours. My main concern is going out to fast and then not having enough left in the tank to finish strong. So if anyone has any advice/tips for your experience, please share. Thanks!!

ThickMcRunFast

1) don't try anything new on race day
2) don't line up near the front
3) don't try anything new on race day

Good luck! And for more details, this thread is good

www.myfitnesspal.com/topics/show/279198-running-tip-so-you-are-about-to-do-your-first-race

kluvit

Hi, my first 10k is Sat, April 26th, so I'm interested, as well. I completed a 4 mile race April 5th and finished almost 9 minutes slower than my non-race best time. I train doing intervals, jogging on incline and sprinting on flats, but for some reason, I thought I needed to try to run a steady pace, so I ran with a friend who races almost every week, but I had so much pent up energy that I sprinted ahead for the last mile. Looking back, I wish I'd used that energy throughout the race in order to get a better time.

For my 10k, my plan is just to run according to my energy...jog/sprint/jog/sprint, etc. I'll sprint when I get a burst of energy and jog when I get tired to see if my "interval" type approach will work better.

I haven't been running much lately, so I do plan to follow some advice from a "real runner" who said that to prevent soreness, I need to just keep moving the week before the race (short runs) rather than just going from complete rest for full week to race day run.

Interested to hear what others say.

Eric_DeCastro

if your race doesn't scare you it's not big enough. I haven't run a 10K yet, but I will and I know i can do it. just ran 6.6miles yesterday.

I maybe in a minority but I just ran it. it's still short enough where there isn't much prep besides drink lots of water before the race. stretch. keep in mind you will finish. Hydrate immediately after the race. most of all have fun. let your mind wander and just think of random things. I ran my 10K yesterday with ease and no pain or stiffness. I just let go of my mind and just did it.


good luck. it's a piece of cake, you got this. let us know how it goes.

DeeVanderbles

I've always heard for 5 and 10ks that you don't need to worry much about fueling/refueling and that you don't need to worry about that until you start training for a half. I could be completely wrong, though. I've found that if I'm comfortable during training, I do the same thing for the race. For example, if I run in the evening after all of my meals or before dinner and I'm comfortable, I try to have a larger breakfast for a morning race since I know my system does fine with food in it.

Get there at least an hour early so you can make it in line for the bathroom and go before the race starts.

Some people will be jumping all over the place and doing odd stretches.....jump right in with them! Nobody is going to think you're weird or crazy. I felt very uncomfortable before my first 5k and was too embarrassed to stretch. Fortunately, I didn't injure myself.

Take it easy and good luck!

Unknown

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Dawnog

Well done for entering your first 10k, it can be so daunting. Make sure you warm up before hand, don't eat or drink anything different, make sure you will be comfortable in what you will wear for the race and don't wear anything new. Start the race with a pace you are comfortable with, don't get carried away with the whole race thing and go out too fast it doesn't matter if there are other runners filing past you, let them. Most of all enjoy yourself, it doesn't matter how long it takes you, you will them have a time to work on next time. Good Luck

cocolo89

Have you been training properly for it? Usually when you have a race that long it's best to properly train for it. I have a free 10k trainer app on my phone that helped me build resistance. Next time you decide to rUN a race, make sure you follow a training plan. I have a 10k race in 4wks, I am confident I can run it in 55-65mins max from training 2-3x a week plus I'm doing t-25 which has helped with resistance tremendously. Good luck!!

thepetiterunner

1. Don't eat anything the night before that you haven't tried before.
2. Make sure you get in line for the Port-a-potties early! There's always this crazy mad dash (and consequently, a HUGE line) right before GO time.
3. Make sure you aren't wearing anything new that you haven't tried out on a practice run. No new shoes, clothes, socks, etc.
4. Remember to run YOUR race. This is your time, your pace, your race! Sometimes you get caught up in someone else's pace and blow out early. So don't try to keep pace with that guy who's wearing tiny running shorts and a HRM or that girl who looks like she's the next Shalane Flanagan.
5. Most importantly, HAVE FUN! Don't be too concerned with hitting a particular time. This is your first 10k, so no matter what, you're going to set a Personal Record Enjoy it!

devilwhiterose

Grab the water/gatorade at every station, regardless if you're thirsty or not.

Don't wear anything that you haven't trained in before (hello chafing or new pants that fall off)

Pace yourself. The adrenaline of hauling *kitten* off the start line is awesome...but you'll wear yourself out way too soon.

cocolo89

Also, it's best not to eat a lot if junk food the week of. Make sure you have well balanced meals that will provide you with energy, not making you feel bloated. I had a friend who ate junk night before we practiced for a race and she felt really gross and bloated. Day of race she ate healthy night before and felt so fresh and was able to run her race without stopping.

BrianSharpe

For your first 10K don't worry too much about your finishing time, your goal is to cross the finish line with a smile on your face.

I don't know how many shorter races you may have done but a 10K is very different from a 5K in that (like longer races) you want to conserve energy for the first half leaving yourself fuel in the tank for a strong second half / finish (negative split) Having said that, you don't need to be terribly conservative with your pace.

Plus what the others have said about no new gear, no new foods etc etc.

Have fun!

corinne1977

Thanks everyone, I will keep all this in mind. This is just such a huge race with thousands of participants (even the Kenyans). My boyfriend ran it years ago and said that you have to walk 3-4 blocks once the gun goes off just to get to the starting line. That's crazy! I have read more than once that you don't have to fuel for 5-k or 10-ks but unfortunately I have hypoglycemia so I will be bringing my sport jelly beans along. This is what I eat during training so I hope I've got that covered. I will definitely let everyone know how it goes. Thanks again.

P.S. Would it be lame if I try to get a picture with the Kenyans after the race? They are so awesome! :bigsmile:

handyrunner

To add to all the great advice....it will help to prep everything the night before...lay out shoes,.. outfit...water...bib if you have it already. Just to relieve anxiety and stress on the morning of. Also have in your head what your morning routine will look like...wake time...eat time...hydration time. Again all to minimize any last minute panics..and if something does go awry, remeber it wont be the end of the world...all you need in the end of the day are your feet (and hopefully a couple articles of clothing) to finis

as for the 2 hours...are you planning on a walk/run? to cover the distance (according to the RW pace calculator) you need a 19:02 per mile to make it in 2 hours...Certainly you can walk the whole thing faster..so if your doing a run/walk you should be well under that.

either way good luck!! ill be doing my 4th half this saturday as well...

SonicDeathMonkey80

For your first 10K don't worry too much about your finishing time, your goal is to cross the finish line with a smile on your face.

I don't know how many shorter races you may have done but a 10K is very different from a 5K in that (like longer races) you want to conserve energy for the first half leaving yourself fuel in the tank for a strong second half / finish (negative split) Having said that, you don't need to be terribly conservative with your pace.

Plus what the others have said about no new gear, no new foods etc etc.

Have fun!

That's pretty much it.

ThickMcRunFast

Thanks everyone, I will keep all this in mind. This is just such a huge race with thousands of participants (even the Kenyans). My boyfriend ran it years ago and said that you have to walk 3-4 blocks once the gun goes off just to get to the starting line. That's crazy! I have read more than once that you don't have to fuel for 5-k or 10-ks but unfortunately I have hypoglycemia so I will be bringing my sport jelly beans along. This is what I eat during training so I hope I've got that covered. I will definitely let everyone know how it goes. Thanks again.

P.S. Would it be lame if I try to get a picture with the Kenyans after the race? They are so awesome! :bigsmile:

Not lame, if you can find them. If its a big race they are usually whisked away to the elite tent after. I once had a bunch of olympic hopefuls show up to a local 5k/10k I was running. I was shameless in the picture-taking.

Eric_DeCastro

1. Don't eat anything the night before that you haven't tried before.
2. Make sure you get in line for the Port-a-potties early! There's always this crazy mad dash (and consequently, a HUGE line) right before GO time.
3. Make sure you aren't wearing anything new that you haven't tried out on a practice run. No new shoes, clothes, socks, etc.
4. Remember to run YOUR race. This is your time, your pace, your race! Sometimes you get caught up in someone else's pace and blow out early. So don't try to keep pace with that guy who's wearing tiny running shorts and a HRM or that girl who looks like she's the next Shalane Flanagan.
5. Most importantly, HAVE FUN! Don't be too concerned with hitting a particular time. This is your first 10k, so no matter what, you're going to set a Personal Record Enjoy it!

great advice. esp no new shoes. be my friend?

corinne1977

I will definitely being taking as many pics as I can then so I can post later. The sad part is that if I do get some really cool pics with any elites, none of my family/friends will understand why I have pics with these random people. LOL

Shropshire1959

Don't overthink it. It's 6 miles. Left foot, right foot, repeat, done. You'll do great.

^ THIS ....

Plus - don't start off too fast (you will get dragged along by the crowds - so if they put signs up at the start, for your estimated time - be honest and join the folks who run at a similar pace)...and (and this is MOST Important) .. ENJOY & SMILE

Shropshire1959

I will definitely being taking as many pics as I can then so I can post later. The sad part is that if I do get some really cool pics with any elites, none of my family/friends will understand why I have pics with these random people. LOL

WTF? don't be taking pictures .. it's a race

corinne1977

Take pics AFTER the race is what I meant. Sorry

Eric_DeCastro

I will definitely being taking as many pics as I can then so I can post later. The sad part is that if I do get some really cool pics with any elites, none of my family/friends will understand why I have pics with these random people. LOL

WTF? don't be taking pictures .. it's a race

hahaha. reminds me of the lady instagraming selfies and cute guys she passed during a marathon.

ThickMcRunFast

I will definitely being taking as many pics as I can then so I can post later. The sad part is that if I do get some really cool pics with any elites, none of my family/friends will understand why I have pics with these random people. LOL

WTF? don't be taking pictures .. it's a race

hahaha. reminds me of the lady instagraming selfies and cute guys she passed during a marathon.

Is that the girl who banited the half? Ugh, she was the worst.

SonicDeathMonkey80

I will definitely being taking as many pics as I can then so I can post later. The sad part is that if I do get some really cool pics with any elites, none of my family/friends will understand why I have pics with these random people. LOL

WTF? don't be taking pictures .. it's a race

I'm going to be taking pictures during the Pittsburgh HM. Hell, I had a 2min conversation at my last HM with a buddy who was working an aid station.

Isakizza

Thanks, good to know tips :flowerforyou:


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davemunger

Hi Runners, I will be completing my first 10K race this Saturday and I'm getting a bit nervous. I know I can complete this distance is just how to get through the 6.2 miles without it taking 2 hours. My main concern is going out to fast and then not having enough left in the tank to finish strong. So if anyone has any advice/tips for your experience, please share. Thanks!!

As everyone has said, if this is your first 10K it's very important not to go out too fast. You have run this far before, so you know you can do it. The adrenaline of race day will carry you a long way! Just watch your pace the first three miles and don't run outside yourself.

Expect to slow down a little for the second half of the race, but you may surprise yourself. Just keep pushing through and you will make it. You can do this!

rabblerabble

Doing my first 10K in 9 days. (I'm gradually running further each week and I'm up to a bit over 5 miles on my long run each weekend right now)

Ran my first 5K last month and one thing I observed were lots of people starting off like a bat out of hell while I just simply started off at my own pace. Midway through the race I started overtaking lots of people who had slowed down to a walk and looked very tired. So like others here, I would emphasize running your own steady race.

corinne1977

Thanks, pacing myself for the first half will be tough with all the adrenaline, people, and music. I think if I can hold back the first half like you said I will be able to give a good kick at the end.

corinne1977

That's good tips.

corinne1977

Handyrunner, I'm planning on running the whole thing but I gave a 2 hour time for a worst case scenario. I will be sure to make me a good list and check twice, three, and four times.

Phaedra2014

I ran my first 10K last weekend and finished in 63 minutes. I just listened to my body and picked up the pace when I was ready. I did a slowish first mile to get warmed up, the second mile was when my mind wanted me to quit and by the time I got to the third mile I just ran! I hadn't planned on taking any walking breaks so I didn't.

Good luck!