5k runners question

hazelbliss6

I was wondering what is the best workout to do the day before a big run, such as a 5k. I will be running one on Saturday, and have been told it's best to do nothing the day before. Nothing..? Not even a small run? walk? stretch? Seems like something would be better than nothing..?

ukhennin

I did nothing before my 5k. I would suggest the same so that you stock pile some energy. But if you have to do something, I wouldn't do more than a walk. That's just me though.

xunsungxherox

same as the above advice from me too. Keep it to a walk and build up your carb levels the morning before your run so you have that energy to release.

-Ben

MayMaydoesntrun

The most I've done the day before a 5K, is about 1.5 miles, slowly. Usually, I don't do anything.

I'll tell you what NOT to do the night before...don't go to a restaurant and meet a girlfriend you haven't seen in 10 years and drink beer. Not a fun run the next day!

CaptainMFP

Did my first a couple weeks back and used the following advice from my brother who is a seasoned marathon runner.

Something light the day before (e.g. a brisk walk) is fine but he advised against any real workout, and he encouraged a good stretching session (at least 20 minutes) the evening before.

I didn't do anything the day before in terms of a workout. I did a 30 minute stretch routine before bed. Next morning I got up and did the same stretch routine at abut 6:00 AM (preceded by a few minutes of rope skipping to warm up), and then race at 9:00 AM. I ended up doing mine in 30:17 which was faster than I'd imagined possible. (Have only been running since June and am still above 25% body fat so I don't have a classic runner's body.)

Hope this helps.

Eleisabelle

Same for me. Nothing the day before, except MAYBE a nice, calm walk.

Letting your muscles rest actually allows them to be fresh and ready for the race. Some assume that taking a day off undoes the hard work you've been doing--but instead, it actually gives your muscles time to heal and be ready to come back all the stronger the next day. That's why the best running training programs (like C25K and such) build in regular days of rest between workout days. Those rest days let your muscles work on getting stronger.

Have a great race!

jeff261159

I'm doing a 10 mile the day after a 5k!!!

jessbennett1986

Just stretch a little the night before. Eat a nice amount of carbs too the night before the run. I believe they suggest doing nothing because you could overdo it and then your results for the run could be jepordized. Good Luck!

cindy0716

The most I've done the day before a 5K, is about 1.5 miles, slowly. Usually, I don't do anything.

I'll tell you what NOT to do the night before...don't go to a restaurant and meet a girlfriend you haven't seen in 10 years and drink beer. Not a fun run the next day!

That's good advice !! LOL

goron59

Probably nothing. Keep loose. Eat carbs the day before, although not too much as 5k isn't a massive distance.

I did a bit over 5k this morning having done no runs for two and half weeks, just some resistance and circuit stuff over the last few days. No problems with energy levels.

Good look with your run and have fun!

jeffrodgers1

Really depends on you.

If your legs are happy and you've been running a long time... I wouldn't bother. 5K is not an extreme distance that should make you worry about tapering.

If you are a new runner, and you feel like your legs are a little beat up... taking the day before off likely won't hurt and may help get you that personal best.

That being said, I ran 7-8 Km on Sunday and then competed in a Half Marathon on Monday.

Like I said, it really depends on you.

willdbill0712

The most I've done the day before a 5K, is about 1.5 miles, slowly. Usually, I don't do anything.

I'll tell you what NOT to do the night before...don't go to a restaurant and meet a girlfriend you haven't seen in 10 years and drink beer. Not a fun run the next day!

Nor should you order a medium pizza from Domino's (and eat the whole thing). Had to stop a few times last Saturday to make sure everything stayed down. Yet, I still knocked a full min off my time from the week before, lol

But, as for the topic, I would stretch the night before. The first one I ran, I used p90 stretch routine, and then before this last one I did yoga.

PS...Go Hogs Go!

richiedbond

I usually do a slow, around 1 - 2 miles the night before a 5K and 2 -3 miles the night before a 10K. Just make sure it is slow and you concentrate more on just stretching the muscles.

mamafor2manykids

Yeah, same as everyone else has mentioned. I usually do absolutely nothing the day before the race. I have been on a low carb diet, so about 3 days before the race, I will up my carb consumption. I would listen to your body. If you have the opportunity to run another race this year, try an experiment......rest the day before the race, and see how you do.....then the next time, run the day before and see how you do (or vice versa). Everyone is a little different. Good luck!

polar135

I did my first 5k a few weeks back, i did nothing the day before, but 2 days before i did my normal 45 minute work out. Just make sure you eat like you normally do and go for it! Enjoy it. you will love it!

hazelbliss6

Thanks everyone! I love how quickly we can get answers here Sounds like a short slow walk with plenty of stretching is the best bet. I would call myself a new runner since i am still getting back into it. This will be my first run post-baby, and he will be along for the ride too so can't wait! Happy running!!

MayMaydoesntrun

The most I've done the day before a 5K, is about 1.5 miles, slowly. Usually, I don't do anything.

I'll tell you what NOT to do the night before...don't go to a restaurant and meet a girlfriend you haven't seen in 10 years and drink beer. Not a fun run the next day!

Nor should you order a medium pizza from Domino's (and eat the whole thing). Had to stop a few times last Saturday to make sure everything stayed down. Yet, I still knocked a full min off my time from the week before, lol

But, as for the topic, I would stretch the night before. The first one I ran, I used p90 stretch routine, and then before this last one I did yoga.

PS...Go Hogs Go!

LOL, Love it! Go SEC!

Amara15

What about maybe some Yoga the day before? I'm running two next month and have been having this same question

Lanfear

The first 5K race I did was in the evening....

I hadn't 100% decided to go along - so I did my normal 5K run in the morning (just in case I decided not to race after all) and then I decided to go for it and did the actual race in the evening of the same day!!!!! :laugh:

Got a good time (for me as a new runner) but it's probably NOT the best idea to do that!

Brisk walk and a bit of stretching sounds like the best way forward as others have said.

Good luck with your race!

ATT949

I was wondering what is the best workout to do the day before a big run, such as a 5k. I will be running one on Saturday, and have been told it's best to do nothing the day before. Nothing..? Not even a small run? walk? stretch? Seems like something would be better than nothing..?

Training is over by the day before the race. Training is an activity that requires overstressing the body so that it can recover and become stronger. You don't have any time to allow your body to recover so there's no value in stressing it.

Assuming you do it correctly, stretching is fine anytime though many runners argue that it does nothing.

Insofar as eating before a 5k, nothing I've ever read indicates that there can be any value in trying to eat something special. A 5k race is short enough that your body has enough glycogen in the muscles and in the liver to fuel you for the run.

A really good source of information is "Road Racing" which is a Runner's World book. I bought my copy on Amazon, used, for $5. IT's packed with good info.

Enjoy your race!

BerryH

Most training programmes for 5Ks recommend nothing at all. However, there's a little trick Marathoners often use. Bearing in mind Marathon racers will have had a taper of two weeks, they can get a bit antsy and feel their legs just won't do the job, so they are recommended a 20-30 minute jog the day before.

If you just can't leave it alone, do a test run. Put on all the kit you'll wear for the race, walk to the end of the road, jog for no more than 10 minutes and walk back.

Many a pre-race sleepless night has been eliminated by reassuring yourself your legs do still work and all the kit you need in the morning is in one place and ready!

willdbill0712

Most training programmes for 5Ks recommend nothing at all. However, there's a little trick Marathoners often use. Bearing in mind Marathon racers will have had a taper of two weeks, they can get a bit antsy and feel their legs just won't do the job, so they are recommended a 20-30 minute jog the day before.

If you just can't leave it alone, do a test run. Put on all the kit you'll wear for the race, walk to the end of the road, jog for no more than 10 minutes and walk back.

Many a pre-race sleepless night has been eliminated by reassuring yourself your legs do still work and all the kit you need in the morning is in one place and ready!

My pre-race sleepless nights are due to not wanting to oversleep/miss my alarm. Maybe I have watched Seinfield a few 2 many times, lol

Azdak

Really depends on you.

If your legs are happy and you've been running a long time... I wouldn't bother. 5K is not an extreme distance that should make you worry about tapering.

If you are a new runner, and you feel like your legs are a little beat up... taking the day before off likely won't hurt and may help get you that personal best.

That being said, I ran 7-8 Km on Sunday and then competed in a Half Marathon on Monday.

Like I said, it really depends on you.

Well said. I used to take rest days in my younger days, but as I built up my mileage/experience, I actually found it was better to do a low-volume interval workout the day before a race, with intervals run at around race pace or just under.

ATT949

Heya, it's me, Mr. Cheerful again!

:-)

I was over on runnersworld.com and I found this link. Might prove to be interesting for folks here:

http://tinyurl.com/4xn42uc

That's a tiny url to downloadable training plans — there's one for 5k.

rml_16

I don't really consider a 5K a big run. Honestly, my everyday workouts are longer and farther and more rigorous.

If you're very new to exercise, it probably is best to do some light cardio the day before if anything, but if you're at the stage where you can run a 5K, I would just do the usual.

A friend of mine swears doing some weight training on her legs the day before helps, though. Maybe try that.

hazelbliss6

Sounds like I have room to raise my ambitions A 5K is not that long jogging alone, but I'm jogging pushing a stroller this time, which will be a new challenge. I plan to stay at this as he grows (and gains weight) so maybe aiming for a 7k pushing him can be our next goal I look forward to the day we can do runs together, I'm sure he'll pass me up before his age hits double digits :happy:

arc918

I don't really consider a 5K a big run. Honestly, my everyday workouts are longer and farther and more rigorous.

If you're very new to exercise, it probably is best to do some light cardio the day before if anything, but if you're at the stage where you can run a 5K, I would just do the usual.

A friend of mine swears doing some weight training on her legs the day before helps, though. Maybe try that.

sounds like you need to start running your 5Ks harder!

just because the distance is short, doesn't mean they are easy to race

I run a lots of miles (50-60+ per week) and I find them more difficult to race than a half marathon (as there is NO margin for error)

sweetsarahj

Hmm 5K is not a big run, I don't think. I usually do more than 5K as my AM, fasted cardio. It burns about 350-425 calories for me, which is really not a whole lot, so I doubt any extra eating or training is really necessary.

Although I guess if you have a specific time to beat, then you'll be running faster than I generally do

I think you're safe with whatever you decide to do, although I wouldn't do heavy weights just in case you are too sore the next day.

Good luck and have fun!

lclarkjr

If I am shooting for a personal best (which is usually every time I race), I will take the day before the race off in order to have fresh muscles. If it's just for fun, 5K isn't too far so you should be fine to do some form of exercise the day before if you really want to. Everyone is different so it really comes down to listening to your body.

sweetsarahj

Sounds like I have room to raise my ambitions A 5K is not that long jogging alone, but I'm jogging pushing a stroller this time, which will be a new challenge. I plan to stay at this as he grows (and gains weight) so maybe aiming for a 7k pushing him can be our next goal I look forward to the day we can do runs together, I'm sure he'll pass me up before his age hits double digits :happy:

oh a stroller will def make it a challenge!

heidi599

I run 6 days a week, some say its too much but its summer and I don't want to do cardio indoors! I know the experts say rest and hydrate before a race but it's only a 5k and if you feel like running DO IT! just watch your feet so you don't hurt yourself.