Runners: preparing in the last week before running 5k

snha

I will be running my first 5K next weekend and would like to get your suggestions of how to prepare in the last few days and on the day of the race.

Thank you so much--S

timboom1

For your first, the most important thing is to have fun.

To prep, in my opinion, up to 2 or 3 days prior, run your normal routine, take an easy or rest day 2 days prior. The day prior do an easy run/walk mile, so easy you never feel like your working too hard, eat normal, don't over do it, don't try to carbo load, the distance is not long enough to need it and you don't really want to worry too much about morning business or carrying around extra weight that you can't get rid of in the morning. Do some easy jogging for 5 or 10 minutes for a warmup prior to the race so everything is loose and ready to go when the gun goes off, be sure to leave some time to recover before the gun goes off.

Finally, don't start too fast so that you finish strong. You will do plenty more races, they are addictive, in each one you will learn more about your limits.

Any and all of this advice is up to how you feel. Except the have fun part.

AmyRhubarb

Awesome! When I did my first (heck, I've only run two so far! ) 5k race, I did my last run for the week on Tuesday (race was on Saturday), so my legs would be well rested. I did my other workouts Wed. & Thurs., just walked on Friday I think. Eat a good dinner the night before, but avoid alcohol & heavy foods.

On race day I got up early, and ate a breakfast I've eaten many times before running - nothing new - and made sure I was done two hours before race time. Second race had an earlier start time, and for that one I had a lighter snack, also something I'd eating plenty of times before.

If they offer it, pick up your race packet the day before, so you can check out all your stuff, pin your bib on your clothes and be all ready. Wear something you've run in before, nothing new on race day.

And like timboom said, don't start too fast - it's easy to get caught up in the crowd at the start, you'll be full of adrenaline and excitement. Find your pace and let people pass you - you'll likely be passing some of them later on! And have fun!

There's a great topic here about preparing for your first race - he covers everything from full marathons to 5k - lots of good info in there that helped me know what to expect: http://www.myfitnesspal.com/topics/show/279198-running-tip-so-you-are-about-to-do-your-first-race?hl=first+race

walkdmc

Your first race is so exciting! You'll never forget your first time.

With a week left, I'd try to get in 2 or 3 3 mile runs at your usual pace.
The day before the 5K make sure you're well hydrated. I would just keep up with your current diet, no need to do anything different for a 5k.
Do not start the race too fast, you'll burn out early.
Enjoy!

AZKristi

taper your workouts.. you don't want your legs to be exhausted on race day.

caldon4523

Start a tradition. If you like pasta, pick out a restaurant that serves great pasta and go there, even if by yourself. Running has to be enjoyable so enjoy every moment.

I have run many 5ks, 4miles, 5miles, 10ks, 10miles, half marathons and marathons. Currently I'm training to run in the Columbus Marathon, half marathon division. The week before my race, I usually run the mileage (less the marathon) about 6 days out then the rest of the week taper off. The day before the race I do a very light jog and go out to eat. The day of the race, I get up early, eat a good breakfast and drink coffee. I also drink 1 cup protein shakes. After each run I drink 2 cups protein shake that I've stored in my thermos. I'm at the race at least 1 hour before the start. After checking in I go for a light jog and do a few short sprints to loosen up. I also look at the other racers and try to figure out who I can beat. I'm not a fast runner so I'd like to know that at the very least, I won't be last!

I have found I can eat before running. I recommend you experiment in figuring out what you can and can't eat before a race. But remember, don't hit the wall because you're hungry! I keep a hand full of Brock's candies in my pocket and suck on one or two during the race for added energy.

At the start of the race, I always try to be the last to cross the starting line. Then I methodically pick off the slow runners in front of me. I wear a stop watch to note my time at the mile marks and continue picking off the runners in front of me.

I also look at the great female legs running in front of me

Most of all, I keep a positive attitude through out my training!