Running my first 5K on Sat. Need Advice!

michelle2482

Hey MFP Peeps! I joined the site two months ago and life has changed radically! I am so happy to be on this journey with you all.

Saturday morning I'm running my first 5K at the Philadelphia Zoo. I am really looking forward to the race.

Question for all of you who do this running thing routinely... Given that I have two days in between now and my race, what do I do today and tomorrow to prep? Should I try to sneak in a few quick runs? How far should I go? I don't want to get too tired, but don't want to "rest" if I shouldn't be resting. This could be a non-issue I guess, given that 3 miles is a pretty manageable distance!

Separately, other race day tips would be appreciated! Should I try to hydrate a lot before hand? What do I eat? How do I avoid cramps?

Thanks all in advance!

LoveMy3Boys605

I ran my first 5K a couple of weeks ago. I am not a runner, and I have never been. I've always been jealous of people who do it because they really seem to enjoy it! My trainer and some of my new Crossfit friends talked me into running it. I didn't prep, didn't do anything special just decided to go and have fun. I DID!! I ran it in 36 minutes. That might seem long for some, but my only goal was to finish it. Now bear in mind, when I first started doing Crossfit 5 months ago, I could barely run around a track once (and I teach step aerobics). There probably are many things you can do to prep for it, but I say go have fun and don't stress too much!!

JennaM222

Just have FUN!!! you will love how you feel crossing the finish line

artbkward

I would run nothing more than 2 easy miles tomorrow. Just enough to get the muscles stretched and heart pumping a little. As for today, no speed work or long runs but other than whatever you normally do.

Tips:
Don't start out too fast.
Don't try to "carb-load" tomorrow night, you'll probably end up regretting it and for 3 miles it's unnecessary.
Enjoy it, races are the fun part
Did I mention to not start out too fast?
Don't eat or drink any more or less than you normally do when you run 3 miles. Just do what you normally do and you'll be fine.

KahuNZ

You could do a small run today and a rest or walk tomorrow.
Enjoy your FUN run

lhergenr

If I were you I'd probably go for an easy, light jog today and then take the next day off, maybe do a little yoga. My best tip to give you for running the race is to start off slow! I know most runners know to start off slow so they don't wear out, but it's easy to get excited at a race and start off too fast-especially when there's several well seasoned runners in front of you that take off really fast. Start slow and steady so you can cross the finish line strong!

secretlobster

It depends on what works for you, and this is why it's a great idea to keep some kind of run journal. If you run two days in a row, is your second run usually better or worse? My second day running is almost always better, so I'll run a slow, easy 5k the day before a race. If it's worse, then do an easy 5k run today and then take tomorrow as a rest day. I probably wouldn't take two rest days in a row before a race, that's just me.

Calliesmom1

Runners will have said to me no rest needed. No prep need. Blah blah blah. Cause 3 miles just isn't that far. BS! To me beginning 3 miles was forever long. Now I run 3 miles every other day so its not that big of a deal anymore. But i feel ya. I say no 'sneaking in runs' the day before. You do need to rest because race day you tend to push yourself more than you did in training. Get your clothes out get your water bottle cleaned. Watever you need to do so you can run out the door on Race morning. I hate fumbling at 6 in the morning and can't find my favorite running bra or watever. And GOOD LUCK

simplydelish2

A 5K is pretty manageable without any training or special plan. I did one (run/walk) in August with no training at all except my normal daily walk/runs - my time sucked (although I wasn't last)! I'm doing another one in a couple of weeks.- hope to be under 45 minutes (I know that's high but I still weigh over 250 lbs). My training for this has been walking more and doing some weights (general fitness - not just for the race).

Go out at a steady pace and keep it up as long as you can. Use this as a bench mark for future races - you'll get addicted quickly!

Good luck!

dblred0728

Very excited for you I was in your shoes about 6 weeks ago with all the questions. You'll do fine! I'm so jealous running at the Zoo!!! Thats awesome!

postrockandcats

I have nothing to offer as I'm only halfway through training.



Good luck!

JamieCRodriguez

Hey MFP Peeps! I joined the site two months ago and life has changed radically! I am so happy to be on this journey with you all.

Saturday morning I'm running my first 5K at the Philadelphia Zoo. I am really looking forward to the race.

Question for all of you who do this running thing routinely... Given that I have two days in between now and my race, what do I do today and tomorrow to prep? Should I try to sneak in a few quick runs? How far should I go? I don't want to get too tired, but don't want to "rest" if I shouldn't be resting. This could be a non-issue I guess, given that 3 miles is a pretty manageable distance!

Separately, other race day tips would be appreciated! Should I try to hydrate a lot before hand? What do I eat? How do I avoid cramps?

Thanks all in advance!

You should keep it to what you did during your training. If you usually take a rest day, have a rest day. I get really tired if I run too many days in a row and it really tires me out. Also, about hydration.... be careful. My first 5k I drank before the race; I had to "go" the entire run which was really distracting and I almost wet my pants crossing the finish line. No bueno! Good luck and have fun!

ashlinmarie

For 5ks, not a lot of prep is required. Rest the day before and agreed on not carb loading. I don't like to eat 2 hours before the race and if I do, I have something small, but high in protein....a protein bar or some eggs and a banana. Also, don't drink a lot of water before the race. Either bring a bottle and drink throughout or just have the cups they hand out. I had a better time bringing my own bottle and drinking when I needed to. Start out slow and set a good pace...if you are a new runner, having fun and finishing should be more of a goal than time. That was how it was for me and my first two races...one I did in 34:30 and the other I did in like 35:40.

secretlobster

Runners will have said to me no rest needed. No prep need. Blah blah blah. Cause 3 miles just isn't that far. BS! To me beginning 3 miles was forever long. Now I run 3 miles every other day so its not that big of a deal anymore. But i feel ya. I say no 'sneaking in runs' the day before. You do need to rest because race day you tend to push yourself more than you did in training. Get your clothes out get your water bottle cleaned. Watever you need to do so you can run out the door on Race morning. I hate fumbling at 6 in the morning and can't find my favorite running bra or watever. And GOOD LUCK

You may not need a hydration pack or energy gels, but if 5km is a significant distance for you, then of course you need to prep! You should be adequately prepared for anything you find personally challenging. I think people who have been running a long time are prone to say "oh you don't need to worry about X Y and Z" because a shorter race isn't a challenge for them. Don't listen to people who undermine the challenge

Forgot to add... the fewer variables you introduce into your run on the day of the race, the better. What do you do normally to maximize your run? Do that.

starlite_79

i'm a novice runner myself, so unfortunately i don't have any tips or recommendations for you. just wanted to stop by and show some support! I've been working on the couch-to-5k program, and i am also running my very first 5k on saturday morning. best of luck to you!! we can do it! :happy:

schicksa

2 days before the race: Rest! If you feel like you need to run, just do 1 mile loosen up and go nice and easy. The goal is to go in with rested, loose muscles so that you can really relax and have fun.

Relax, start slow, and try to build up your speed as the race goes on if you're still feeling strong (if not, just keep an easy pace).

Eat light the morning of, maybe something with a little protein (I like to do half a bagel or an english muffin with peanut butter and honey). Make sure to stretch out so you're nice and loose.

Relax and have fun! You can do it!

StevenDial

BUMP, my first 5k is in 2 weeks. I can use this info too :happy:

secretlobster

Gandalf said "fly" not "run"

cessnaholly

My brother gave me the best advice. It is (drum roll please):

Don't stop.

And...you can do it. Post your results! Good luck.

LoveMy3Boys605

I concur with everyone's advice to start slow! That advice was given to me before mine, and it's what I did! I was able to run the whole 5K without stopping and even started crying because I was overwhelmed with pride in myself for doing. Plus my 3 year old was waiting for me at the final stretch and gave me a high five just before crossing the finish line!! It was an amazing experience!!

johnlatv

I would run nothing more than 2 easy miles tomorrow. Just enough to get the muscles stretched and heart pumping a little. As for today, no speed work or long runs but other than whatever you normally do.

Tips:
Don't start out too fast.
Don't try to "carb-load" tomorrow night, you'll probably end up regretting it and for 3 miles it's unnecessary.
Enjoy it, races are the fun part
Did I mention to not start out too fast?
Don't eat or drink any more or less than you normally do when you run 3 miles. Just do what you normally do and you'll be fine.

this is perfect advice.

rllewell

I'd do a light 1.5 to 2 mile run today and take Friday off and go to bed early. The race is probably first thing Saturday morning so I'd eat a light breakfast 1.5 to 2 hours before the race and hydrate right as you get up but stop drinking at least 45 minutes before the race.

Get to the race site at least 30-45 minutes prior, pick-up your race # at the registration (many races have packet pick-up Friday evenings too), go for a short warm-up run, stretch a little all while trying to find all of your friends in the race. DO NOT go to the front of the start line, that is where the sub 20 minute runners are and they'll run you over! ; )

Have a fun time running your first 5K and take a before and after picture for memories.

jeffrodgers1

Hey MFP Peeps! I joined the site two months ago and life has changed radically! I am so happy to be on this journey with you all.

Saturday morning I'm running my first 5K at the Philadelphia Zoo. I am really looking forward to the race.

Question for all of you who do this running thing routinely... Given that I have two days in between now and my race, what do I do today and tomorrow to prep? Should I try to sneak in a few quick runs? How far should I go? I don't want to get too tired, but don't want to "rest" if I shouldn't be resting. This could be a non-issue I guess, given that 3 miles is a pretty manageable distance!

Separately, other race day tips would be appreciated! Should I try to hydrate a lot before hand? What do I eat? How do I avoid cramps?

Thanks all in advance!

It's a 5Km race which means that you don't need to worry about Tapering or anything drastic. For a 5K, I usually just rest the day before and try to do some non running type of exercise (go for a walk or leisure swim). If I am unfamiliar with the course, I'll go out and bicycle it or walk it the day before.... nothing strenuous but it does help you visualize the race.

General rule of thumb... Go with what you know! This applies especially to longer races. Don't change your routine or try anything your body isn't used to... i.e. if you go to a race expo, avoid trying the products that will upset the balance. If you are used to running in a specific pair of shoes or outfit... wear those shoes or that outfit. Race day is a terrible time to find out that the new shirt\shoes or shorts chafe, or the energy bar you are eating gives you the trots. Go with what you know!

You may also want to avoid getting drawn into someone elses race. I usually recommend people start near the back of the pack (particularly when it is a chip timed race). A couple of reasons include;

1. You avoid trying to keep up with the really fast people and running a pace you can't manage. You'll run out of energy and then your pace will really suffer.

2. You'll spend the first few minutes moving slowly as the race starts... let the crowd thin out before you start expending your energy running. (ie. you spend less energy moving forward than weaving side to side) Why waste energy wading thru that of slow moving people?

3. Psychologically, no one likes being passed. If someone is trying to pass you, you will likely end up running faster than you want (again to a pace you can't maintain). If no one is passing you, you will resist the urge. The best place to start so that no one passes you ... is at the back. You can spend the rest of the race passing others who didn't learn race psychology.

4. Have FUN! If you aren't placing first, second or third... you get the same prize as everyone else. Enjoy the ride and bask in YOUR accomplishment!

Good Luck! Have fun! and if you want more running based advice... I am a coach for the Running Room and experienced in guiding new runners to their goals. Drop me a Friend Request or any Questions you may have.

Cheers!

michelle2482

This is why I love this site! Thank you all! I really appreciate it.

What I'm getting from your comments:

1) run light and easy today, rest tomorrow
2) don't drink a lot of water before hand, drink as I run
3) no carbo loading the night before (wasn't planning to )
4) eat a light breakfast, preferably something w/ protein
5) start slow
6) have fun!

Awesome. Will be back to let you know how it goes! I should say that I'm absolutely NOT A RUNNER and the fact that this race is even possible is 100% because of the Couch to 5K training program. To anyone out there who is "afraid" of running, the same way I was, give it a shot!

secretlobster

2) don't drink a lot of water before hand, drink as I run

I don't know if I agree with this one... don't drink a lot of water immediately before the race (unless the feeling of having to pee motivates you to run faster?), but make sure you are well-hydrated in the days leading up to the race (drink a lot of water today and tomorrow). Whether or not you need to drink during the 5k is up to you, I never need to because I'm well-hydrated the day before.

postrockandcats

Gandalf said "fly" not "run"

Yes, he did say fly. But the meme applies

Ned never said "Brace yourselves," either but that didn't seem to stop that meme either! :laugh:

michelle2482

Ok, so try to hit my 8 glass goals in the days before?

jeffrodgers1

PS -> To avoid cramps -> A light meal beforehand high in potassium. I usually have an open faced Peanut butter and banana sandwich on whole grain bread.

PSS -> If its an early morning race, I usually have a small 8oz bottle of water 20 minutes before racetime.

PSSS -> Don't forget to use the bathroom twice before race time... once to pee, and once about 10 minutes later to void any other excess cargo... just saying cuz POOP happens.

Good Luck!

postrockandcats

Ok, so try to hit my 8 glass goals in the days before?

When I train, I do WAY better hydrated. I'll even drink some gatorade. It helps me.

amyhoss

I would rest these two days if it were me just because I want to make sure that my legs are not at all sore.

SherryR1971

I don't have any advice, just want to say good luck!! I can't wait to run one!!!