Tips for first 5k?

Don't get excited and start out at a pace you can't sustain. Also, if you're running slowly don't bunch up towards the start line before the gun. Faster people start first, slower people towards the back and walkers should be last. Congrats!

Get everything ready the night before. Lay out your clothes as you'd put them on (shoes, socks, shorts, etc), including your race bib and anything else you'd need. It's easy to forget something if you're nervous in the morning.

Enjoy your first race!!

I do the 5k parkrun every saturday but as your doing 3 miles a day I dont think you will have any problems just the the same as when you do your runs I love doing them but when I started I was at the front and had to run like mad to get out of there way so I could go at my pace so have fun and like I said your do 3 miles each time so this will be like a walk in the park.

Just enjoy your run! Enjoy the crowd, the fun, and the atmosphere. Enjoy the course! I tend to not think of them as races anymore, but fun social gatherings. I run at my comfortable pace, and keep to the right because I am slow. I just really like to take it all in and have fun. I dont worry about speed or pace or the people around me.

I too have asked this same question before on the forum. But ive found sum valuable information since then. Im also running a 5k in december.

Warm up: A proper warm-up increases the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury, improved performance and psychological preparation for an event. Before your 5K training and racing, a good warm-up includes an easy three-minute jog and three 30-second, fast-paced efforts or sprints. Complete the warm-up 5 minutes before the race start.


Eat before run: Eating a simple meal of 200 to 400 calories about two to three hours before the race is important to have fuel for the event, but also have time to digest the food. Never experiment with food or drink on race day. It's wise to practice eating before training to make sure the food works for you, then replicate this meal on the race day.


Avoid prerace jitters: Pre-race jitters are normal, so try not to misinterpret it or think it is fear; that adrenaline rush you feel is normal and it is part of your body's natural preparation for the competition. To help avoid nervousness before the event, arrive with plenty of time so you aren't rushed, get a thorough warm-up, know the course, and dress for the weather. If you find yourself thinking negative thoughts before or during the race, try to focus only on your breathing and race like you don't care about the outcome. Remember goal number one: you are only competing against yourself, so enjoy the moment.


Hope this helped ! And good luck to the both of us!!

As someone who ran his first, just go and have a good time. If your slow line up in the back. Im slow but was still able to pass folks. As for prep I would take the day before the race off from running just so your fresh the day of the race. Show up early and make sure your hydrated. My goals for the race were 1) not die, 2) jog entire race, 3) under 44 mins. Achieved all of them. Good luck and let know how you did.

Awesome! First 5k! Here is what I do, Eat an early high carb dinner the night before. Not too heavy either. Hydrate a lot the day before also. REST the day before. No running. Get up early enough to take care of bathroom stuff before the race and eat a light carb filled breakfast two hours before your run. And drink,drink,drink. Get to the race early to pick up your race packet and use the bathroom. Don't stretch before your race but do about ten min. of brisk walking to warm up. Remember to breath and stick to your pace. :drinker: Stretch after your run. Luck to you!:flowerforyou:

PS. No new shoes or new clothing. You don't want to chafe or get blisters.

Thanks for all of the great advice, everyone.

I'm especially curious about the eating/meals suggestions. Typically I don't eat anything before running, because I want get outside while the sun is just starting to rise. I'm in Phoenix and it's around 87 degrees even at 5:30am. Should I not eat prior, because that I am used to? Or just something very light? I believe the race is scheduled for 6:30am.

I think the more important thing is to race as you train. If you don't usually eat, don't eat (it's a pretty early race, so probably not a big deal). In cooler climates we tend to start races a lot later, 8:30 or even 10:30 is not an uncommon 5K start time. It's pretty hard to not eat before a 10:30 race, so I think that where a lot of the "eat light" advice is coming from. Also, if you chose to ramp up your distances and do long runs, it gets harder to avoid eating beforehand. If find that anything more that 4 miles or so I really need to eat at least a light snack before I go. Otherwise my tank starts emptying around the 4-4.5 mile marker and things are a lot harder.

The only real piece of advice I can give that hasn't already been said is to go to the bathroom at some point before the start. Nothing sucks more than being halfway through a race and realizing that you really, really, have to pee.

Congrats on deciding to do a 5k!

The night before, eat a high-carb meal, such as pasta, so you will have energy for the race.
Don't do anything out of the ordinary (new shoes/clothing, ect.).
If you do eat before you run, eat something light and at least an hour before the race.
Lay out everything the night before so you are ready to go in the morning!
Take the day off or do a light run the day before (1-2 miles). Stretch well on after your last run before the race.
Get in a proper warm up! Stretch afterwards if you have time, but the warm up is more important if you are pressed for time.
Arrive early to get a good parking spot and get your number.

You may not be the fastest one out there, but I am sure there will be other first-timers and people that run your pace. I've seen people run 5ks extremely fast, but there are people who walk all or most of it. Good luck!

Thanks for all of the great advice, everyone.

I'm especially curious about the eating/meals suggestions. Typically I don't eat anything before running, because I want get outside while the sun is just starting to rise. I'm in Phoenix and it's around 87 degrees even at 5:30am. Should I not eat prior, because that I am used to? Or just something very light? I believe the race is scheduled for 6:30am.

If you are not used to eating before a run and your race is early you shouldn't eat. Drink though. Maybe something with electrolytes.

6.30am! FM. I'd be wanting advice on how to get up that early!

Start slow and then go slower. That's my mantra. People always start out great guns and leave you in the dust but pretty soon they poop out and you are passing them and finish before them because they started too fast! Just have a wonderful time! When I race, my goal is always to finish and I have accomplished my goal every time. Success!