My First 10k! Tips?
lilgrace15
Posts: 25 Member
My first 10k is Saturday. Does anyone have any helpful advice? What to eat for breakfast, if I should work out before, or eat heavy the night before? Or how do you prepare yourself mentally?
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Replies
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Unless you're running to place in your 10k, keep everything how you would normally do it.
Eat the same breakfast you always do (most peoples digestive systems don't like changes the day of race day). The night before? Eat what your normally would, although some people find it helps their energy stores to have some more carbs the night before. Stay off the booze, keep hydrated, have a good nights sleep.
On the day? Wear what you normally do (NEVER anything new or not worn in!), and warm up like you normally do. Just enjoy it for the energetic fun that it can be
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For a 10K you don't need to carb load but, like any other race nothing new on race day. Lay out your kit the night before (one less thing to think about the day of the race)
Assuming the race is in the morning have a light breakfast (bagel & PB or similar) at least a couple of hours before the race starts. Allow yourself enough time to make a pit stop before the race starts (there's almost always lineups at the porta-potties) and to do a warm up. If there are corrals lineup in the correct one for your estimated finishing time. Watch your pace coming out of the starting line - aim for a negative split & smile for the finish line photo!0 -
BrianSharpe wrote: »For a 10K you don't need to carb load but, like any other race nothing new on race day. Lay out your kit the night before (one less thing to think about the day of the race)
Assuming the race is in the morning have a light breakfast (bagel & PB or similar) at least a couple of hours before the race starts. Allow yourself enough time to make a pit stop before the race starts (there's almost always lineups at the porta-potties) and to do a warm up. If there are corrals lineup in the correct one for your estimated finishing time. Watch your pace coming out of the starting line - aim for a negative split & smile for the finish line photo!
omg yes these too. Bring some tissues as well in case the porta-loo's are out of supplies.
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Great tips! Thanks! I was debating if I should eat a whole bunch the night before and you guys just confirmed that I should go about my normal routine. I'm not trying to place or get a fast time, just doing it to practice long distance running. I have to remember to keep it slow, relax, and have fun. Thanks again!0
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Hydrate... But not over (don't wanna have to pee in the middle) pace yourself (don't burn out)... Good music.... Eat before (small like a banana or pb) and if you have to stop just keep telling yourself one foot in front of the other and it will end soon.... 0
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lilgrace15 wrote: »Great tips! Thanks! I was debating if I should eat a whole bunch the night before and you guys just confirmed that I should go about my normal routine
I totally agree, however if you are normally eating at a deficit to lose weight, I would eat at maintenance a day or two before.
Eating a huge meal the day before is just going to leave you feeling heavy.
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In the day or two leading up to it, I'd skip any running or at most, just a mile or two of easy running.
During the race, if you have a good idea of what pace you think you can maintain, stick to that pace. It's so easy to get caught up with the crowd and come out too fast, only to tire out too soon. Go out easy and slowly build up the speed throughout the race.
For a 10K race you have a greater chance of over hydrating than under hydrating. Running with a full bladder sucks. Get in line for the bathrooms, even if you don't have to go. If they're long, you'll likely need to go by the time you get to the front.
When you get to the finish line, keep moving forward! If you stop at the finish you may clog up the chute.0 -
Get to the race start at a decent time - you don't want to have to run to the start of a run
Don't do or wear anything different, and try not to go off to fast at the start. If you have a GPS, use it to keep to pace. However, don't be surprised if you feel really good as the race goes on and start to speed up, if you think you can, just go with it.
A sprint finish is a wonderful feeling
Good luck!!0 -
I always make sure I do a good warm up. Here's an example of what I do: http://triathlon.competitor.com/2014/08/training/your-best-10-minute-run-warmup-2_46795
Relax and have fun during your race. Let us know how it goes for you. Good luck!!!0 -
Good Luck! Go kick some butt0
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BrianSharpe wrote: »For a 10K you don't need to carb load but, like any other race nothing new on race day. Lay out your kit the night before (one less thing to think about the day of the race)
Assuming the race is in the morning have a light breakfast (bagel & PB or similar) at least a couple of hours before the race starts. Allow yourself enough time to make a pit stop before the race starts (there's almost always lineups at the porta-potties) and to do a warm up. If there are corrals lineup in the correct one for your estimated finishing time. Watch your pace coming out of the starting line - aim for a negative split & smile for the finish line photo!mangrothian wrote: »Unless you're running to place in your 10k, keep everything how you would normally do it.
Eat the same breakfast you always do (most peoples digestive systems don't like changes the day of race day). The night before? Eat what your normally would, although some people find it helps their energy stores to have some more carbs the night before. Stay off the booze, keep hydrated, have a good nights sleep.
On the day? Wear what you normally do (NEVER anything new or not worn in!), and warm up like you normally do. Just enjoy it for the energetic fun that it can be
These.
Never change what you do before a race. Trust me, it has the potential of not going over well with your body. If you normally eat a banana before training runs, do that on race day. For me, I have a hardboiled egg and a serving of oatmeal about 2 hours before then a banana about half an hour before.
Enjoy it! The race day atmosphere is so much fun!0 -
Make sure you put your shorts on the right way round! I nearly ran my last 10k with mine on back to front. Had to find a tree to hide behind to put them back on correctly.
Have fun.0 -
BruinsGal_91 wrote: »Make sure you put your shorts on the right way round! I nearly ran my last 10k with mine on back to front. Had to find a tree to hide behind to put them back on correctly.
Have fun.
Haha. This is so true. I've done an early morning 5k and ran with my pants inside out.
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have fun.
i like to start near the back too so i don't start too fast0 -
Have a blast and enjoy yourself!!!0
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Do what you normally do. I usually run early AM on an empty stomach so on race day I get up early and eat a half bagel. Review and if you can drive the route to get familiar with it, some are poorly marked. Have fun, you will feel great!0
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I have my first 10K on the 7th and really looking forward to it. Though I slightly pulled a thigh muscle and can't do training runs (argh, really frustrating!). About 700 people are expected at my race. I normally find it difficult to stay at my speed when another runner is around, but lets see how things go.
I normally need about 5 minutes of fast walking for a warmup as my lungs go tight if I run immediately, even if it's slow. What would you do in that case? Walk the first 5 minutes of the race or try and find a space for walking around before the race and hope it begins on time?
What do you do with the starting number? I need to pin it to my chest. Which basically means that if things get too warm I cannot open my jacket
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Don't do anything new on race day.
Don't do anything new the day before race day.
Don't line up at the front unless you're planning on placing.
Relax, have fun, soak it in.
Oh and don't try whatever energy drink the race is offering unless you have trained with it previously. This is how my best friend found herself puking up blue powerade on the side of the freeway after our first 10k.0 -
Thanks for the help you guys! Tomorrow is the day! I have been away from running most of this week and I can't wait to get out there tomorrow. The rest was a good idea. I miss it! I'm gonna eat like I normally do and wear things that I feel comfortable in. Nothing that I'm unsure about. The weather is suppose to be in the 60s. Perfect!0
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good luck 0
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Pace yourself. The tendency is for pre-race adrenaline to kick in and you start out with a burst...which can come back to bite you in the last half of the race. Resist the urge and try to stick with your normal pace. Good luck!0
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lilgrace15 wrote: »Thanks for the help you guys! Tomorrow is the day! I have been away from running most of this week and I can't wait to get out there tomorrow. The rest was a good idea. I miss it! I'm gonna eat like I normally do and wear things that I feel comfortable in. Nothing that I'm unsure about. The weather is suppose to be in the 60s. Perfect!
Go kick some butt tomorrow, @lilgrace15 !! And report back here after you do.
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@7lenny7 will do!!0
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Enjoy your race and remember to smile for the camera.0
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Good luck and have fun!0
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The 10k turned out really good! I ran with a friend, she needed to stop because of a sore hip and I didn't want to go on without her. We started and stopped more than i wanted to I would be curious to see how I run on my own next time. The back of my ankle really started hurting on mile 5 (a pain I haven't felt before) I tried running a little on the treadmill today and the pain came back. I'll just to rest it some but all I want to do is run more! 0
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Glad you enjoyed it. Yeah, definitely give that ankle a bit of a rest, but I'm sure you'll be back up and running pretty soon.0
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I have my first 10K on the 7th and really looking forward to it. Though I slightly pulled a thigh muscle and can't do training runs (argh, really frustrating!). About 700 people are expected at my race. I normally find it difficult to stay at my speed when another runner is around, but lets see how things go.
I normally need about 5 minutes of fast walking for a warmup as my lungs go tight if I run immediately, even if it's slow. What would you do in that case? Walk the first 5 minutes of the race or try and find a space for walking around before the race and hope it begins on time?
What do you do with the starting number? I need to pin it to my chest. Which basically means that if things get too warm I cannot open my jacket
I used to have problems with maintaining my own pace when I was around other runners, but I finally learned to just set my own pace and maintain it. You don't know anything about the other runners that you are trying to keep up with. They could be capable of running a time that you don't even bother to dream of, or they could be caught up in the moment and take off way to fast and will feel like they are dying by the half way point. If you try to keep up with others then you might fall apart during the second half of the race and the experience will not be fun.
As far as warming up you can walk around off the back of the group at the start line or you can walk out on the first part of the course before the race. There will be other runners jogging on the course or around the area of the start line, so you won't be out of place. Since you have an injury it would probably be a good idea to warm up before the race and to start out the race walking or slower than you normally go, so that you can be sure that your thigh is thoroughly warmed up. You can always speed up later during the race, if you are feeling good.
Most races aren't to particular about where you pin your number as long as it is on the front. So you can try pinning it your shorts/tights, to the bottom of your shirt (so that it hangs out under your jacket), or pin it on one side of your jacket (so that you can unzip your jacket). I usually pin mine to my shorts. Be prepared, occasionally you have people helping out at races who are not runners and insist that it has to be pinned to the front of your shirt/jacket. Just nod your head, agree that you will move it, then fade into the middle of the crowd.0 -
Thanks a lot trswallow The start is about 7 minutes stiff walking from my flat, thus that's already part of my warmup I guess.
My thigh is fine again at least. Can't wait. Now I'm mainly hoping that the weather will be ok. It's been literally raining and storming for three months straight now with just a few ok-ish weather days inbetween. At the moment it looks like storm and rain *sigh*
Btw, does anyone know how those electronic time strips work? It's attached to my starting number. Does it start tracking the time once I cross a certain line, does it start tracking at a certain time, or does it only record the finish time? Asking because when I'm starting at the back of 700 people my run will be a bit longer and I would really like to get a time for 10k.
Oh, I also signed up for a 10 mile race two weeks later just for the sake of it. I'm not sure I'll be able to run that far, but it's got no cutoff time and worst case I'll walk the rest. Just curious how I'll do.0 -
Thanks a lot trswallow The start is about 7 minutes stiff walking from my flat, thus that's already part of my warmup I guess.
My thigh is fine again at least. Can't wait. Now I'm mainly hoping that the weather will be ok. It's been literally raining and storming for three months straight now with just a few ok-ish weather days inbetween. At the moment it looks like storm and rain *sigh*
Btw, does anyone know how those electronic time strips work? It's attached to my starting number. Does it start tracking the time once I cross a certain line, does it start tracking at a certain time, or does it only record the finish time? Asking because when I'm starting at the back of 700 people my run will be a bit longer and I would really like to get a time for 10k.
Oh, I also signed up for a 10 mile race two weeks later just for the sake of it. I'm not sure I'll be able to run that far, but it's got no cutoff time and worst case I'll walk the rest. Just curious how I'll do.
It starts tracking when you cross the start line and stops tracking when you cross the finish line. So don't worry if you're at the back, you will still get a definite 10k time.0
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