Your First 5K | What do you need to know?

The warmer weather came and brought loads of motivation with it.  I don't know about you but the first thing I start thinking about is racing.  I have a competitive nature in my blood and racing fills a part of that.  But what if you get that itch and you haven't done a race before.  You already registered, you put in your training, and the day is finally here.  Now what?  Both the nerves and excitement are building as the day nears...  I have put together a list of the things I think about from the week of to crossing the finish line.  Here is what you need to know to ensure you are your very best and you get the most out of your first 5K.

1.  Taper yourself - You must keep it light during race week.  Your running mileage should decrease and your training is all about "storing up" for the event.  During the week, do 3 short runs with a few "pick-ups" worked in.  During a pick-up start slow and build speed for about 100 meters to get your legs moving at your true "race pace".  2 days prior to race day, take a day of complete rest... 1 day prior, jog for about 20 minutes with 4 pick-ups.  This will ensure you are fully rested but ready for speed on the day of your event.

2.  Get your sleep 2 nights before - Don't worry about your pre-race jitters the day before your event, but know it my hinder your sleep that night.  To be sure you are rested, get a good night's sleep 2 nights before.  Despite your nerves, try to stick to your normal routine the day before, it will help you to feel more relaxed.

3.  Fuel up - I'm not talking about the carb-loading you hear so much grip about; I'm talking about the morning of.  Try eating 2-3 hours before race kick off.  Make sure your breakfast is one that you had tried on a practice morning tempo run.  It should be easily digestible and full of energy; eat a mixture of carbs and protein such as oatmeal and almonds, an energy bar, whole wheat toast with natural peanut butter but most importantly... don't forget to hydrate!  If it is really warm outside, include electrolytes in something like a zero calorie sports drink.  And if your normal routine includes coffee, drink your coffee!

Guess which one is me?? Yes the orange shirt/pink head band... definitely one of many races, working my way up the crowd to find the perfect starting point.

4.  Get to the race early - On the morning of the race, there is always a lot going on.  Finding parking, packet pick up, and getting through the people can spike your nerves even more.  60 minutes will give you time to relax, warm up, wait in line for the restroom, and be at the line early.  Find a spot in the middle of the pack.  This will ensure you don't go out to fast and you have plenty of people to try to catch!

5.  The warm-up - This part is essential.  Give yourself about a half hour.  Jog easily for about 15 minutes and then build-up for 5 more.  At the end, do 4 pick-ups at race pace or faster to get your legs moving.  Include some stretching after your run.  This will ensure your muscles are warm, joints lubricated, and the nerves are starting to be worked out.  Start to line up about 10 minutes before start time.

6.  Pace Yourself - Many first time racers tend to go out too fast, giving it their all in the first mile.  It is easy to do this with all of the hype around you, but focus on finding a comfortable pace for you.  Build your speed after the first mile and make sure you have enough for the finish.  Don't start your final kick until about 1/2 - 1/4 mile to the finish so that you don't fizzle out.  

Coming in to the finish line... "DO get after it!!"  "Power, Strength, Speed"

7.  Focus on your final goal - The finish line.  Stop comparing yourself to the other runners, remember that you put in the work for this day and you have one final goal in mind... crossing the finish line.  Keep your attitude positive, light-hearted, and upbeat.  And lastly, don't forget to breathe!  During training runs, practice taking deep breaths when you feel tense and use key words to get you back in check.  My running/racing mantra has always been "Power, Strength, Speed""... I say it to the beat of my stride and it gets me back in the game when I start to feel self doubt.

8.  If nothing else, do it for the high - The runner's/racer's high.  Yes, it does exist, and even more so on race day.  The finish line is one of the best feelings in the world.  Focus on how you feel crossing the finish line and use it to fuel your next goal.  Once you have done one, you will be hooked.  

Just remember who you are racing for... do it for you.  Relax, have fun, and give it your all... I mean we wouldn't be doing this if we didn't have some urge to compete (whether it's against others or yourself!)

Good luck!
Em