First 5K tomorrow. Any advice?
Colli78
Posts: 135
I am running my first ever 5K tomorrow. I know that I will be doing a combination of walking/running because of my asthma, but I am ok with that. So, any advice? Some people say to carb out tonight, others say it's not necessary since it's only a 5K. I have hydrated all week, so I don't think that will be an issue. Front of the group better or should I stick to the back? What should I eat for breakfast in the morning? I'm definitely a little nervous, so any tips would be really appreciated!
Thanks!
Thanks!
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Replies
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Don't need to carbo load.
Eating something you know you can eat the night before you run.
Wear something you have run in before.
Have fun!0 -
If you can, pick up your race kit (bib, timing chip etc) today and lay out your gear so that you're not looking for stuff tomorrow (check the weather forecast to see if any changes in gear may be needed). Go to bed a little early tonight and get a good night's sleep.
Unless you expect to run 25 minutes or less stay out of the front corral unless you like footprints on your back (depending on the size of the race and whether or not there is any prize money for elite runners you may find yourself getting jostled if you're in the wrong corral - line up based on expected finishing time, it's good race etiquette)
Nothing new in terms of food, I like to eat about 3 hrs before a race starts (I hate running with food in my stomach). My pre-race breakfast is almost invariably toast with peanut butter (a bagel if I'm doing a half-marathon) some yogurt and an banana. Stick with what you know.
Give yourself extra time tomorrow, there are invariably lineups for the porta-potties (some people seem to think drinking a lot of liquids the morning of a race is a good hydration strategy......it isn't) and you'll want time for a warm up etc before the race starts.
Good luck & remember to smile as you cross the finish line!0 -
Pace yourself. You can always put more in, you can't get back the energy you've already spent. Start slow.0
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Don't need to carbo load.
Eating something you know you can eat the night before you run.
Wear something you have run in before.
Have fun!
^^This exactly!^^ Have you ever seen the episode of The Office when Michael carbo-loads before the 5k race for the cure for rabies? Great episode!0 -
I say keep the same routine you normally have when you go for runs and have fun. Don't worry about beating the other racers. Just set your goal and strive for that.0
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have a small carb filled breakfast, and dont drink too much. I had to stop to pee in my first ever duathalon last weekend!! bladder almost exploded I swear LOL!0
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Just have fun0
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Enjoy every moment!0
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I do not think that loading on carbs is required for a 5k?
My suggestion is to relax and enjoy the experience. Run & walk as you are able. Check your time at the end and use this as a benchmark for future improvement.
I do suggest having a glass of water before your run. - I always run faster when I need to get to the loo!! :-)
I hope you enjoy!0 -
Don't need to carbo load.
Eating something you know you can eat the night before you run.
Wear something you have run in before.
Have fun!
^^This exactly!^^ Have you ever seen the episode of The Office when Michael carbo-loads before the 5k race for the cure for rabies? Great episode!
Yes! Hilarious! lol I'm running my first 5k tomorrow too so this is all great info!0 -
Good night's sleep---Have fun tomorrow!
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Doing my first 5K in the morning also....so thanks for the post. This one is in my hometown so it wont be a big one. Dont know if that is good or bad. LOL Good luck tomorrow and have fun.0
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Thanks for all the advice! my first 5k is Sunday, so I was wondering the same thing.0
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Do not carbo load. its not necessary for a 5k. I was like you when I did my first 5k and it just sounds scary as we have never done them before. Def get a good nights rest and make sure you eat something in the morning so you are not running on an empty stomach. Also have fun and go at your own pace. Not need to rush the experience. You will do fantastic!
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Wow! Thanks so much for all the tips! This really helped out a lot.
I'm looking forward to this so much. This has been my goal for at least a year and I can't believe it's finally here.
I really appreciate all the advice! :happy:0 -
I have my first 5K tomorrow as well. I have been told:
* Eat normally....If you look back at your diary, eat a meal that you know you had a good workout the following day.
* Plenty of water. Even before the run drink 20 ounces in the time before. (my race is at 8:30 a.m. so I'll likely get up around 6:30 a.m, eat a small meal and drink a bottle of water)
* Not to do anything to strenuous work-out wise the night before. (tonight, I will just have a nice walk with my 5-year old son)
* Don't try to keep up with the front pack. (I run alone most of the time, so I'm nervous about getting caught up in a group that may be faster than I normally run) They say to stay at your usual pace or even less at the beginng and try to step up the last half and finish strong.
* Good Luck Girl!! Most of all HAVE FUN!
)) (hope this helps) 0 -
Good advice! Thanks 0
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I ran my first 5k last month and really enjoyed it, although I was really nervous the night before. There was no need - it was great fun running with lots of like-minded people and you get such a buzz when you cross the finish line! I'm already signed up for another race. Hope your run goes well and as others said don't push yourself too fast in the beginning, let the speedy ones overtake and then just settle into your own pace. Good luck.0
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* Plenty of water even before the run drink 20 ounces in the time before. (my race is at 8:30 a.m. so I'll likely get up around 6:30 a.m, eat a small meal and drink a bottle of water)
If you remain properly hydrated in the days and weeks before the race, then 20 ounces is not really necessary and may actually be too much. You'll end up need to go to the bathroom during the race. 8 ounces of water the morning of the 5K should be more than sufficient.0 -
Lots of great advice! I made a mistake in my first half, I put on a sleeveless shirt and I paid for it for a whole week (chaffing).
I know it’s been said before, but start slow. I’m a walk/runner too (right now) and I always start at the back. The “rush” is much slower in the back so it’s easy to keep the pace down a little. I was told that if you think you’re going at a good pace, you’re going to fast.
Mostly have fun and smile for the cameras!0 -
Don't get caught up in carb loading. Trust your self and don't worry about the time just know you are prepared and stay at your established training level. Good luck.0
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Start fast, middle fast, finish fast xD0
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To add on to what others have said:
Get there early to ensure you find parking, get your bib and warm-up/stretch.
I'm an AM runner so I do my regular routine before running - same amount of water and I don't eat
I don't run at all the day before a run
I know I'm a slower runner, so I start to the middle to back of the starting line.
I use the runkeeper app so I have it tell me what my pace is... I get race adrenaline and often tire myself out too soon... so the app helps keep me in check.
Don't wear the free shirts they give you - wear your normal running gear.0 -
The big thing is to run at your own pace! Don't get caught up in anyone elses pace. The big thing on your 1st Run is to just finish.
On your future races you just try to better your previous time. However, if the course isn't the same as the 1st run you have to take that into consideration. Again, the big thing is just consentate on your own normal pace, don't pay attention to what someone else is doing!!!!!
Best of luck, Add me to your friend list and let me know how you do!!!!!!
Basil0 -
Have fun and run your own pace.
I usually eat ww toast with pb and a banana about an hour-hr and a half prior to the race.
Oh and get in line for the porta potty ASAP after you pick up your bib number on race day. :flowerforyou:0 -
Great for you deciding to do a 5k! I love doing them! You don't really need to carb-load for a 5k, just like you said stay hydrated which you already did. I would say just try to keep a steady pace and don't get discouraged by people passing you - it IS your first 5k after all! If people passing you would discourage you, then start out at the back so you don't have to see everyone going by. But if it doesn't, I'd start in front because the excitement of it is kind of fun. You'll probably end up toward the back with other beginners/walkers. Don't worry, you won't be the only beginner or walker! There are always quite a few of them and most people are very supportive in 5ks. They won't be looking at you thinking "What is this girl doing here?" they are more likely to be thinking "Good for her making a change in her life." At least that's what I'm thinking! I hope you enjoy it and have an awesome experience!!
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I just did my first 5k last weekend. I've maintained Couch 2 5k every other day through the summer and the best advice I can give is a combination of what I read and what my stepfather gave me (he's a lifelong marathoner):
1. Hydrate, Hydrate, Hydrate
2. Go to the bathroom before you start the 5k (this is a necessity after all that hydrating)
3. Get there about an hour early to warm up, walk around and warm up those leg muscles
4. NO ALCOHOL night before - messes with you the next day (race day)
5. Don't eat a heavy dinner cause you'll feel it the next day
6. Eat something light (preferrably with carbs and sugars) at least an hour before. (I ate two slices of Healthy Life wheat toast with jam before my 5k)
7. Pace Yourself (too many first timers give it 100% right out of the gate and have nothing left by the time they crawl/stumble across the finish. Take an easy pace for the first 2 k's, slow steady at 3k then pour it on for the home stretch
8. HAVE FUN! It's all about enjoying yourself and as someone who just did their first time I can tell you I was SOOOOO glad I followed all that advice and then really enjoyed my accomplishment.
Good luck tomorrow!!! :bigsmile:0 -
first thing's first, have fun!! are you doing it alone or with a friend?
it doesn't matter if you're at the front of the line or at the back, just go at a pace that is good for you and enjoy it!
you're gonna love it!0 -
I am running my first race at the end of the month, and it's a 10k. I haven't been a huge runner in the last decade, and I'm pretty nervous about it. The advice I have been given is:
-take water
-run/walk at my own pace
-just be a proud to finish
Good luck and most of all have fun! This is a huge personal accomplishment!0 -
lots of great advice - thanks for sharing!0
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