my first 5K HELP!!!

futuregill

So I have my first 5K next Sunday and I'm new to running. What do I have for dinner the night before? Do I eat breakfast before or after the run? Should I run the day before? I have no idea what to do. I'm probably just over reacting.

Trail_Addict

Eat a normal meal. Nothing heavy or greasy.

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

brookepenni

It depends how you feel with food in your stomach?

I sometimes have a slice of toast, a banana and a protein shake - this morning I ran for 14kms and added some steak to that (80g left overs lol). Some people dont like eating before running so its personal preference.

In regards to dinner - dont worry. Its just 5kms - you dont need to carb load or really worry. Just have what you normally have. You'll be fine. Good luck with your race!

jhdavis9

Hi, I'm new to the forums, but I've ran two 5ks. Eat a good balanced breakfast. Whatever you eat normally, and eat some quick carbs after. Don't go crazy or carbo load the night before. I did that the first time and gained un needed weight. I found out after the race you only need to carbo load on longer runs. Hope this helps and good luck! : )

corastoeger16

Well I am deff no expert but I would say drink drink drink your water this next week.. and yes you should eat.. your body needs fuel! I would say eat a delicious healthy filling meal the night before.. and in the morning a healthy breakfast. I know I have to give myself at least an hour after I eat or drink before I run otherwise I get side aches, but that can vary from person to person (hopefully you have been training for this run, so you should know how your body reacts) . Water and food are you're body's fuel and it needs it! Also, I would say if you do run the day before just do something light, maybe even just walk but you deff don't need to run the full 3miles the day before.

polz7

Marathon runners carb load (pasta) the night before the race and although a 5K may not require the same prep as a marathon, it might make you feel better to do the same. The breakfast thing is personal. I can't eat much before running so if it were me I would have some fruit (banana/apple/pear?) before the race and have a real breakfast after but that's me. I know other people are ok with eating before running. Since you have a week, test it out one day. You can run the day before if you want, just make it a nice and easy one or use it as a rest day. First 5K is so exciting, congrats on getting this far and good luck in the race!

anamikaraks

@PolythemePam Thanks for asking this question.

@Trail_Addict That is a great link. Thanks so much for posting it! Really good info for first timers.

leadoff

Relax! I always like to have load up on some carbs a couple of days before a race with a light meal the night before. (Vietnamese seafood and rice noodle soup is my favorite the night before! ) A granola bar, a cup of coffee (or two) and a healthy dose of blueberries is my breakfast the day of the race. I like to run a mile or two the day before a 5K or 10K to dial in a particular pace.

I will suggest not to start the race "cold." Run around the block or for a couple of minutes just before the start of the race to get your HR up and loosen up your legs. Also, stick to your own pace when the starting gun goes off....your adrenaline will be pumping and you will be surrounded by a variety of runners running a variety of paces. Most likely, you will be running at a faster pace than what you have normally run. I like to start on the edge of the pack so that I can pass and be passed as needed. Avoid the water station if one is offered....you don't need it for a 5K, and if you haven't practiced the art of drinking and running, it will only leave you gasping for air! LOL!

One more thing....at some point your mind will tell you that you can't do it. Tell your mind to shut up, look forward, breath deeply and focus on the finish line!

Good luck!

futuregill

Well I am deff no expert but I would say drink drink drink your water this next week.. and yes you should eat.. your body needs fuel! I would say eat a delicious healthy filling meal the night before.. and in the morning a healthy breakfast. I know I have to give myself at least an hour after I eat or drink before I run otherwise I get side aches, but that can vary from person to person (hopefully you have been training for this run, so you should know how your body reacts) . Water and food are you're body's fuel and it needs it! Also, I would say if you do run the day before just do something light, maybe even just walk but you deff don't need to run the full 3miles the day before.

Thanks for the helpful info. I do need to drink more water though. I have been trainning I guess you could call it. I've been following couch to 5k. I am not running a full 5k yet but i'm hoping to run/walk it.

futuregill

Relax! I always like to have load up on some carbs a couple of days before a race with a light meal the night before. (Vietnamese seafood and rice noodle soup is my favorite the night before! ) A granola bar, a cup of coffee (or two) and a healthy dose of blueberries is my breakfast the day of the race. I like to run a mile or two the day before a 5K or 10K to dial in a particular pace.

I will suggest not to start the race "cold." Run around the block or for a couple of minutes just before the start of the race to get your HR up and loosen up your legs. Also, stick to your own pace when the starting gun goes off....your adrenaline will be pumping and you will be surrounded by a variety of runners running a variety of paces. Most likely, you will be running at a faster pace than what you have normally run. I like to start on the edge of the pack so that I can pass and be passed as needed. Avoid the water station if one is offered....you don't need it for a 5K, and if you haven't practiced the art of drinking and running, it will only leave you gasping for air! LOL!

One more thing....at some point your mind will tell you that you can't do it. Tell your mind to shut up, look forward, breath deeply and focus on the finish line!

Good luck!

Thank you! Thank you!! For all the helpful info. I can run not a full 5k just yet, I didn't even think about the water stations thanks for the heads up.

futuregill

@PolythemePam Thanks for asking this question.

@Trail_Addict That is a great link. Thanks so much for posting it! Really good info for first timers.

Yes! It is a very good link Thanks

wolfchild59

You really don't need to carb load or eat any differently for a 5-K. You won't be running long enough to deplete the glycogen stores in your body enough to feel the effects, that doesn't start until you're hitting 60-90 minutes.

Just eat the same dinner you normally would and, based on how early you want to get up before the run or how much you normally eat in the morning, either your normal breakfast or something lighter if it'll be closer to the start time.

Personally, I ran my 5-K, 7-K, and 10-K on a Luna Bar about an hour before the race started and got personal bests on every race. And I normally eat fairly large breakfasts, but since I can't run well on a full stomach and I didn't want to wake up any earlier than I needed to, I just went for the bar option and it worked out just fine.

But carb loading for a 5-K may end up just weighing you down in the long run since your body doesn't need all the extra calories/carbs.