Getting ready to toe the line of your first 5K or 10K? Just because both races are relatively short (at least in the world of distance running) that doesn’t mean they’re easy. If you’ve put in the training and show up with a positive attitude, though, running any distance is almost guaranteed to be a fun challenge. Lucky for you, we’ve got a handy pre-race checklist to help you make the most of race day:
Consume between 200 and 300 calories about two hours before your race start. And make sure it’s carb heavy because fat and protein take a while to digest. Pre-race breakfast is a good thing to practice in training (like on hard workout days) to make sure you’re putting in the types of foods your stomach can handle. A couple more tidbits, if we may: keep it bland and relatively low in fiber (pre-race jitters will probably already have you heading to the bathroom enough times before the gun goes off).
Make sure that you’re wearing shoes that are properly fit for you based on both your foot measurements (from fit id) and a gait analysis by a fit expert. Selecting a lightweight pair of shoes for speedwork and race day will give you an added boost. A word of caution: if you’re going to wear racing flats, make sure you have the miles and experience to wear them to prevent injury.
Please, please, please, if you have any cotton socks in your drawer, now is the time to throw them out. Race day or not, a good pair of moisture-wicking socks (like these, these, or these), are essential to getting you safely from start to finish blister free. And, they’ll last longer. (Choosing compression socks to wear during or after the race may help speed recovery.)
While a 5K and 10K are likely too short to need mid-run hydration, you want to make sure you’re well hydrated before and after the race. Sure, most races have cups or bottles of water at the finish, but bringing your own bottle (one that holds at least 750 ml) not only helps you drink more, it also enables you to save on waste.
Is it going to be cold, hot, windy, or rainy? No matter which way the weather turns, it’s imperative that you’re prepared to be in it before, during, and after the race. A good rule of thumb for running garb: dress like it’s 20 degrees warmer than it actually is; you’re going to heat up.
No better time to start recovery than immediately following your cool down. Try the Addaday Pro Roller for self-massage precision on your calves, hamstrings, and quads. Your body will thank you.