You’ve done it. You’ve gotten to a place with your running that has inspired you to sign up for a 5K. Now what? Whether you’re entered in the race to push yourself in an official event, or simply to celebrate your running journey thus far, there are a few tips that can help race day go smoothly.
WHAT TO EXPECT
All 5Ks are meant to be fun and festive. That means that there will be crowds of people both participating and spectating. There will likely be music, an announcer, and lots of hype, so be prepared to soak that all in as it’s intended for you…but also to pad in some extra time to do things like find parking and going to the bathroom before the event (Porta Potty lines can be long). See number three below for tips on how to plan your departure time.
Also, all 5Ks, whether they’re 50 people or 5,000, will have a very broad range of runners and walkers. There will be people there trying to win or run a personal best time, and there will be participants walking the entire thing while talking with friends. There may be fast 7- or 70-year-olds, or a grandfather walking with his five-year-old grandson.
While you may feel intimidated by the 5K being an actual event, know that everyone is there to have fun in some form, and your pace is your pace and worth celebrating.
PRE-RACE LOGISTICS
Tips on handling everything from bib pick-up to bathroom lines.
1. Figure out bib pick-up.
Most 5Ks allow you to pick up your race bib right before the event. Some may require you to pick it up the day before, usually at a local running store. Information about bib pick-up will be on the race’s website. You’ll be handed four safety pins when you pick up your bib. When it’s time to pin it on before the race, pin it on the front of your body, either on your top or bottom, like on the upper part of one leg. (Pin it on the layer you’ll race in, if you’re shedding a layer.) Race organizers need to be able to see your number.
2. Figure out parking.
Once you’re signed up and as race day approaches, you’ll want to find the details about where to park or how to get to otherwise your race. Race websites should list parking information and/or options for public transport. You’ll want to factor in how far away from the start you’ll have to park, or how long public transportation will take, to work backwards to figure out when to leave home on race day.
3. Plan your travel.
How far ahead of the start time you leave home to arrive at your race varies a little based on how large an event (how many people) and if you have to pick up your bib on race day. If it’s a mellow race with easy parking, and the race website says “Bib pick-up is available up until 15 or 30 minutes before race start,” you’re probably safe arriving 45 minutes to an hour ahead of when the starting gun goes off.
This is also personal preference. Some people like to arrive well ahead of time to grab their bib, go to the bathroom, warm up, etc., while others don’t mind feeling a bit rushed. Add the amount of time you want to arrive on site to the time it will take you to walk to the start from where you park to the time it will take you to travel to the venue, and there is your departure time.
Adding 15 minutes to that time might be worthwhile, adding 20 or 30 will allow you to warm-up and hit the bathroom a couple of times.
4. When to eat.
Nutritionists advise consuming simple carbs (like a plain bagel, a banana, etc.) and a small amount of protein (a little peanut butter or something similar) a full two hours before your run to avoid stomach cramping.
This is something to test well ahead of your race. You may find that you can eat an hour ahead of the event and you’ll be fine. Food items like energy gels and energy chews can be consumed (just a couple to a few chews) closer to the event, with sips of water instead of large gulps, especially as the start time approaches.
5. When to go to the bathroom.
This may seem like a silly tip, but if you’ve ever waited in line for a bathroom while you really had to go, you’ll understand. Race toilets tend to have very long lines, so it’s advised to stand in them before you really have to go. You don’t want to be standing in line or stuck inside a Porta Potty when the starting gun goes off.
6. To warm up or not.
Warming up for a 5K depends on your goal. If your goal is to complete the distance, a brisk walk to the starting line or around the venue, plus some light, dynamic stretching, will suffice. If you’re looking to run at a good clip, doing a few minutes of slow jogging and some mobility movements, like skipping, will help your body get in the groove. Factor in your warm-uptime to you when-to-leave-home formula.
7. Lining up at the start.
People who are aiming to go out fast and try to either win or do their best will line up on the front line or just behind it. Assess your pace and your effort, and line up where you’re comfortable. Most races will have timing chips on the bib and your race time won’t start until you cross the starting line, so don’t worry about starting a little bit back in the pack, if that’s where you’re comfortable.
WHAT TO BRING
As long as you have shoes and socks, you’ll be fine. But the following list will help you maximize your comfort and therefore, your enjoyment, on race day.
On your body:
- Running shoes/or alternative shoes like flip flops or slides if you want to save your running shoes for running
- Running socks
- Running clothes that you’ve worn often and don’t chafe you
- Sweats over your running clothes, if it’s cold
- Sunglasses and hat if you wear them while running
- Sunblock
In your car/bag:
- Running shoes or alternative shoes—whichever ones you don’t wear.
- Change of clothes/sweats, if you want to throw on something after the race while hanging out or heading home.
- Water bottle—this will allow you to sip water leading up to the event. You’ll be able to stash it somewhere at the race with very low fear of someone taking it.
- Pre/post fuel—most races have snacks and liquids (even beer, sometimes) available post-race, but if you want what you want, bring it.
KEEP IN MIND
Once the starting gun sounds, have fun! And remember these things:
Start slower than you think.
It’s easy to get caught up in the excitement of a race and go out faster than the pace you can sustain. Try to refrain from that and stick to whatever race plan you have in mind. Starting slow will let you ease into your pace and your rhythm.
Make friends. Or don’t.
Some people like chatting with other runners while racing, others do not. Do what feels right to you and don’t take it personally if someone doesn’t chat back… or chats too much. Chances are, everyone will be friendly and enjoying the moment.
Enjoy it.
Running a 5K is a festive, fun way to celebrate your new activity. Soak it all in and enjoy yourself!
.png)
