My 1st 5k is coming...how to prepare? Runners?

I think it depends a lot on your fitness level. To me, a 5K is a short distance, since my normal workout is 6-10 miles, anyway (not ALL running, but mostly).

So I don't do anything special for a 5K except wear a number, pay and support a charity I believe in.

Take a day or two off before the race, to save leg energy..don't freak out if your nerves don't let you sleep the night before, you're adrenaline will be sufficient. Have fun and good luck!

Sherri
If you've finished your training plan already - I would suggest you run gently this week - enough to keep your legs in good condition only. Don't run 48 hours before your race
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Increase your carbs 48hrs before your race too.

Most of all hun - relax, and enjoy - you'll do it

x

So fun! and good for you! I ran my first 5K in September and have done another since. I would skip running the day before... and eat a decent dinner the night before - high in protein and midlevel carb!... If you can run 3 miles without any problem, then you're good to go!!! Other than that... I wouldn't change doing anything.

You end up running a little faster than you normally do, just on pure adrenaline! Have fun!!!!

People always say to take the day before the race off -- but for a 5K, I really don't like to do that. I feel like I am stiffer and less prepared.

The week before a 5K, I run a little lighter than usual, maybe a similar distance but less intense, or perhaps about a mile less than normal -- and the day before the race, I do a very light run. Like, maybe 20 minute jog at moderate intensity.

I feel like skipping the day before a race makes me 'colder' for the actual race.

Also...don't worry too much about 'carb-loading' .... for a distance like 5K, you should be fine. Eat normally, stay away from foods that upset your stomach, obviously. For race day, I prefer a light, protein-based breakfast before the race.

Congratulations in advance! I'm sure you'll be great. Try not to stress too much the week of a race. At this point, you're as prepared as you're going to be, so it's just about feeling confident. I'd say if you want, try and get in one or two 2-3 mile runs this week. Don't run or work leg muscles later in the week than Thursday (it's not really worth getting hurt). Friday if you're jittery and want to do something maybe do some yoga or stretching (nothing new though). Make sure you set out everything you'll need for the race (clothes, food, ipod) the night before. Print out any race instructions/directions. Drink plenty of water all week but especially Thursday and Friday, and try and get a lot of sleep. Good luck!

a 5k is short enough that you should NOT be changing your diet leading up to it, people do that for marathons because you are exerting yourself for several hours, your body doesnt need any special nutrients to go 3 miles

get a good nite sleep thurs night for a sat run - many studies have shown that is the most important night of sleep.

lay out your wardrobe, plan travel route etc the day before.

do something very light on friday, short bike ride, short easy run, or you just yoga. do a couple of shorter runs this week, do some cross training but doesnt have to be too stressful.

dont drink too much water sat morning since you dont want to have to pee at or during the event but drink more than usual the day and night before (stop early enough so you dont have to get up in the night tho). regardless, leave time to go in a porto potty at the race and expect to have to wait in a long line to do so.

dont try anything new in a race - no new shoes, new shirts, new energy drink, new food, nothing that your body isnt used to and that you dont know how it will deal.

if possible, do some yoga this week, stretch out and/or do a foam roller the night before but dont do static stretching before the race, but do get loose.

to get loose - once you have your bib & know where the start line is, warm up by jogging easy a hundred yards then do some strides where you go faster for 15 seconds then back to easy jogging for 25 seconds, do that a couple times then find your spot at the starting line.

start around people of a similar pace to you. dont be toeing the start line unless you are running 5-6 minute miles. get in front of the walkers at the back and expect to have to bob and weave to pass people in the first half mile since unfortunately few people place themselves properly at the start line/ are oblivious that their actions have an affect on others..

i have done about 100 races, just finished my 12th marathon earlier this month. i dont know everything (at least thats what my wife says) but i know a bit so send me a note if you want/need any other advice on running.

PS - DONT be the dork wearing the race shirt in the actual race, thats for wearing later or the next day to show off your accomplishment. plus, you dont know how it will fit or feel, stick to what you know.

If this is your 1st 5k it might be like a marathon to you so you still probably need to eat a few more carbs the 2-3 days before. If you're a good runner than no you don't need to change your diet for a 5k, but since it's your 1st you probably should. Also, eat a very light breakfast with protein and carbs.

compare that to a 5k and while you may not have pushed yourself for 3 miles before, think about the time you will be pushing yourself, assume you are a back of the pack runner and will finish around 40 minutes (13 minute miles). You have almost certainly worked out that long before.

I look at it like that. I've gone out dancing and boogied for more than 30-40 minutes straight. I told myself, if I can dance that long, I can run that long.