Top Tips on How to Be a Pro at Racing the 5K – by Coach Karen Seeko
Congratulations to you if you are relatively new to racing the 5K distance or if this is your first 5K. In order to help make your experience a positive one, I would like to share my top tips starting with the night before your race, the time frame before your race starts, and during your race.
The Night Before Your Race
One question that I will get asked is what do I eat the night before the race? Since you are racing a 5K distance, it will not be necessary to “carb load”. I recommend eating a sensible dinner that includes complex carbs (i.e. vegetables), a serving of protein (i.e. chicken or tofu), and a little fat. The main thing that you want to remember is that you want to choose foods that you know your digestive system can tolerate.
I recommend looking at the weather forecast so that you can get your clothing ready the night before. When choosing your clothing, you will want to consider items that are breathable and moisture wicking. Items made of cotton or heavy layers are not recommended as these types of materials absorb sweat and do not dry quickly which will leave you feeling uncomfortable throughout your race. I personally wear shorts and a running singlet or t-shirt all made of moisture wicking material but it is personal preference if you would like to wear running tights or something similar as an option.
When considering your clothing, you will also want to make sure that you are not overdressed when you start your 5K. As you start running, your body temperature will rise and if you are overdressed, you may overheat. If you need to wear layers before the race to help stay warm, that is fine, but once you get ready to go to the start line, you will want to remove those extra layers.
Additional items to consider to get ready for your 5K race: If you plan on listening to music, make sure that your electronic devices are charged and ready to go. You will also want to get to bed at a reasonable time so that you can get a good night’s rest.
The Day of Your Race
When you wake up, if you need to eat something before your race, I recommend eating about 2 hours before the start of your race. You will want to eat something that is small and easily digestible such as a banana or a piece of toast with a small amount of peanut butter. You will want to avoid foods that are high in fat or fiber as this can create stomach issues during your race.
I recommend arriving about 1 hour before the start of your race. This will give you time to pick up your race number and swag, time to use the restroom, and allow you enough time to properly warm up without being rushed.
When warming up, I recommend starting this process about 25-30 minutes before the official start of the race. For your warm-up, I recommend going for either a light jog or walking at a moderate pace for 5-10 minutes. This will help to get your heart rate up and to prepare your muscles for the demands of the race. After your light jog, I would encourage you to do some dynamic stretching (stretching that involves movement vs holding a stretch) to increase the flexibility of your muscles. Some dynamic stretches can include leg swings, walking lunges, or bodyweight squats.
Before heading to the start line, you will want to remove any additional layers that you wore before the start of the race. You will also need to make sure that you have your race number attached to the front of your shirt. Your race number is how you are tracked during the race so that you can get your finishing time and so that any photos taken along the course can easily be found.
As you head to the start line, you will want to start in the same general area as people that plan to maintain the same average pace as you. A general rule of thumb is that your faster runners (6 min/mi pace or faster) will start at the start line. If it is not your goal to maintain this pace, you will want to start further away from the start line. This will help prevent traffic congestion as the race starts and injuries if runners end up colliding with each other due to differences in paces.
During your Race
When the race does start, you will want to pace yourself properly. You will be running for 3.1 miles, so starting out at the right pace is important so that you don’t significantly slow down at the end of your race. A general rule of thumb is that you want to save your best effort for the last mile of your race.
During the race, there may be water stops. If you find yourself needing some water, you will want to run over to the side of the road vs stopping in the middle of the road and potentially having other runners collide with you. When you get your water, I would take a few sips (3-6 ounces), place your cup in the proper receptacle, and continue on the course. Depending on how long you are racing for, a general rule of thumb is to take water roughly every 20 minutes.
While you are racing, you will also want to pay attention to the signs being used to point out the course and any turns that will be taken. I do not recommend simply following the people in front of you as this can lead to incorrect turns being made and several people going off course. This will result in you needing to run more than 3.1 miles to get back on the correct race course. I like to study the race course map, if one is provided online, prior to race day or if a race map is available at the check-in area before the race so that I have an idea of where I will be going throughout the race.
As you cross the finish line and slow to a walk, you will want to continue walking until you get out of the finish shoot. I know that you will be tired because you just gave your best effort but in order to prevent a traffic jam at the finish area, it is important to keep moving. This will also help to bring your heart rate back down after your efforts too. As you walk through the finish area, if there are finisher medals, you will also want to make sure that you get your medal.
After getting through the finish line, you can meet up with any friends and family (in a predetermined location) and celebrate your accomplishment! You can also head towards the post race snacks that may be available and get a few items to enjoy. Hydration will also be important to focus on. I recommend drinking some water to help replenish any fluids that were lost during your race.
Overall, as you prepare to run your first 5K or if you are still new to the 5K scene, remember to have fun while you are out on the course and maintain a positive mindset!
Karen Seeko (formerly Karen Nagel) has been running and racing competitively for over 30 years. As a running coach and full time employee of her family’s business, she understands the desire to give one’s best. Karen has experienced success in all race distances, from the 5K up to the marathon and is a two time Boston Marathon Qualifier. Throughout her coaching career, Karen has trained a wide range of athletes. she has coached at the middle school level, and works with beginners looking to complete their first 5K or 10K, first time and veteran runners of the half marathon and marathon distances, and Boston Marathon qualifiers.
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