Question for Runners - 5 Mile Race

Just make sure you are well hydrated before the start of the race, this should limit, if not eliminate, your need to stop for water

I concur. Proper hydration starts way before the race, like days before. If you consistently consume a gallon or more of water every day, you won't have to worry about dehydration in a 5 mile race.

Now, if you choose to drink the water during the race, adjust the way you grab for, hold and drink from the cup. Grab the cup with your fingers on the inside. Then, pinch the top so there is only a very small opening. This will keep the water from sloshing around and spilling. Then, turn your head slightly to the side and drink from the small opening you have created. You'll get more in you and less on you this way.

agree, if you hydrate properly, you should not need to stop during a 5 mile race! good luck!

Just make sure you are well hydrated before the start of the race, this should limit, if not eliminate, your need to stop for water

Ditto, unless it's in 90s, then stop for water. You can never be hydrated enough when it's in the 90s'. Good luck!

Agree with everyone that making sure you are well hydrated before the race is key - start at least 24 hr ahead of time. If you're well hydrated ahead of time you probably won't need to stop for water, but if you do - I wouldn't feel bad about it, only you know how you'll feel on race day. "Carsonruns" advice about how to drink water is killer! Took me years to figure that out but it was a game-changer! Good luck!!!

Oh, and to the comment about getting more in you than ON you...Sometimes, I need that ON! During my last race, I tossed the whole cup on me. I was burning up!

I've been known to grab a cup and dump it on my head then grab one to drink a little further down the line.

I had your mind set the past couple years but walking does not equal weakness or failure. In fact, jeff Galloway trains people to use the run-walk-run method. There are trainings for the interval running.

Personally I choke on the water if I try to run through a water stop so I walk, take a breather and get to the next water stop.

pre-race hydration is very important but I ran a 5-miler yesterday and no matter how much pre-hydration I did, drinking along the race was essential considering the high heat/humidity we have in MN. We also ran through sprinklers and residents along the road had hoses out for us to run through!

The most important thing is to listen to your body. if you body needs you to walk, then walk for goodness sakes!!

I think it really just depends on what works for you. I don't like to stop because through all my years of running, no matter how awful I've felt I've never stopped at least jogging, and I don't want to break that record. If you're concerned about your place, or even your time and you discover that stopping helps you go faster in the long run, then do that if you determine that is important to you.

I don't necessarily agree that you need to listen to your body. If you can tell something is horribly wrong, then you certainly need to take care of yourself (and usually you can tell if something is different). Yesterday I did a 5 miler and the whole time my body was telling me I needed to stop and sit and eat some potato chips. I wanted to quit so bad, or at least stop and walk, and I felt miserable, but in the end I just had to run through it and I wasn't any worse off than if I had stopped.

I'm not a competitive runner, so forgive me if this is not allowed or encouraged in races -- could you wear a hydration pack? I have a 52 oz. Camelbak that I wear for outdoor jogs. You wouldn't have to worry about stopping if you carried your own water with you.

I've only ran 2 5k's and a 10k, but I always hydrate really well the day before and up to an hour before race time. I don't like to drink water while I'm running or right before a race because I've found that my stomach will sometimes cramp up and I definitely don't want that to happen during a race!

I'd say, play it by ear. Certainly make sure that you hydrate well leading up to the race but a mouthful of water en route helps cool me down, too.

I'd try to forget that idea about stopping "cheapening" the effort. If you stop for 20 to 30 seconds a couple of times during a 5 mile race I don't think it diminishes the achievement of finishing in any way.

Now, if you have your heart set on finishing in a particular time, that might change things.

This is a little late considering you're probably under 24 hrs to race time now, but don't just drink water today! You also need electrolytes. But be careful with Gatorade because it's mostly just sugar. Find lots of sodium and potassium today. If you don't eat/drink more than enough sodium and potassium, and you drink a lot of water, you'll flush out all of your sodium and potassium. This will also dehydrate you because those electrolytes are crucial, even more so in the heat.

I don't know how hot you're talking, but taking water at least twice during a 5 mile race would be good. I wouldn't skip water in a 5K in the heat let alone a 5 miler.

I would also suggest throwing a cup of water on your face and try to get a little of the water on your wrists once or twice during the race. The cold water will lower your core body temperature which will conserve precious energy and make you feel a million times better.

So, you ask about racing, but never discuss training. What's your training like? If you really want to race a certain way, you should have been training that way.

Outside of that, if you ask me (which in theory I suppose you are...), the only way you're "cheapening" your race is if you screw it up and DNF. Not every race is a PR. Not every race is a new faster pace. Sometimes weather, or the course, or any number of other issues will affect your finishing time. Because of this, I try to race on "heart". Time be damned, I'm going out there and giving my race every bit of energy and effort that I have. No less. If I race wisely and energetically, I don't really care what my time is, or if I stopped here or slowed down there, or broke this or that PR. I went out and gave my all.

I think sometimes we find silly things to judge our performances on, while blowing over the big picture things. I do this too. Just last month I got miffed after a race where I placed 1 spot below where I wanted. Even though I R-O-C-K-E-D the race. Missed my dream placement by 5 seconds. Boy was I bent out of shape. Even as I was excited for my effort. So we all do it.

Still, I think you'll race how you trained, and if it's 100% race day effort that you give, then who really cares where you walked? You still raced your guts out.

My two cents.

sorry, i don't agree that walking through water stations "cheapens" an effort....I hate running while I'm trying to drink! So you might shave some seconds off your time, but unless you are running to win the thing, does it really matter?

^^ I agree. I don't think I've ever had a water break last more than maybe 20-30 seconds.

Oh, and to the comment about getting more in you than ON you...Sometimes, I need that ON! During my last race, I tossed the whole cup on me. I was burning up!

^^ I agree also!

I get easily dehyrdated (even in cold Montana winters, I can get dehydrated on a long run) so I make sure to walk every water station for at least a few sips of water. And I've been know to take two waters -- one to drink and one to pour on my head and neck! :laugh:

Ouch. What's wrong with walking? This from someone that has walked five miles in 39:00. Many years ago, mind you.

Just because one of her goals is to run the entire race doesn't make walking "wrong". Try not to take her goal as a personal attack.

OP - I don't stop for water (on shorter runs like 5 miles or 5k) because I hydrate myself really well for the couple of days leading up to the race. You shouldn't need to stop for water if you have enough water in your body already, but if you do feel the need to drink, never say "never"!

I say stop for water if you need to. Especially if you are in extreme heat. Good luck on your race!