First 10k - any advice?

jolenelf

I am running my first 10k on Sunday (longest race to date was 5k, that was a few years ago). Even thought I have been training, I already have butterflies in my tummy. Anyone have any good advice for a novice runner? Thanks!!

dmkoenig

Race day should just be about going out and enjoying the experience - you've already "succeeded" in the sense of committing to the hard work required to get there so your specific performance on that given day or how it relates to other participants doesn't really matter. For most people, particpating in races is just a means to provide motivation to the attain the larger goals of good health and growing confidence. So take a big deep breath, smiile, exhale, and celebrate the day!

Zaria_Athena

Start out slow. Your adrenalin will be going and you'll want to try to keep up with the people beside you but stick to your pace. Get comfortable. You want energy in your tank for the end. You want to feel good for the entire thing.

Nothing new race day is another good golden rule.

The night before lay out everything you need, check the directions, start time, charge all electronics, eat well, hydrate and then go to bed early.

Your goal should be to finish and have fun so don't worry about the time. Go at a really comfortable pace.

Destanie_Robyn

Don't wear new clothing! I once wore a new pair of running short on my first 10 K and found out that they would ride up, halfway through I already started to get blisters had I been at home or a regular training run I would have just stopped and changed but obviously didnt want to do that during the race! now I only wear tight like capris and pants to ensure that won't happen again!

RobertInCypress

everybody gets nervous before races, its not a bad thing as long as you can keep that energy focused on your goal

if you don't have a time goal go out slow & pace yourself easy for at least the first half. on the back 5k you can start to turn the pace up progressively & finish strong.

if you are racing with a goal time in mind split it in half then add a minute or 2 (depending on your pace) from the 2nd half to the first so you have 2 times you'll want to hit for each 5k in the race.
you'll still want to go out slow but keep your pace in mind. you want to run the first 5k slower than the second but not so slow it makes it impossible to catch up on the back half of the race.


maybe plan it out something like this:

mile 1 - 10:15
mile 2- 10:00
mile 3 - 10:00
mile 4 - 9:49
mile 5 - 9:30
mile 6 - 9:30

then just give it all you got on that last 1/4 mile. that would put you around a 60' finish. of course adjust the times according to your own pace but if you are running for more than just fun you really want to try & hit that negative split.

MissMormie

Nothing new race day is another good golden rule.

^This. Everything new should be tried during training. So for Sunday wear what you would normally wear, eat what you would normally eat, warm up like you would normally do and don't sprint the first mile unless you normally do that. (Ie. Save your strenght rather than starting too fast).

My brother in law is actually doing his first 10k as well on Sunday (not the same one, unless your coming to nl) and while cheering him on I'll cheer a little for you as well ok?

jolenelf

Thank you for the advice everyone!!

bpotts44

run pretty hard, but not very hard until you get to the finish. enjoy.

christmas1977

I'm really excited for you!!! I do my first 5 k tomorrow morning, so I know how excited!!!

I have no advice, but everyones post were very help to me as well. Thank you everyone.

Again, Good Luck Sunday!!!