LET'S GET YOU READY FOR THE 5K!
DON’T RUN WITH A NEW PAIR OF SHOES
New shoes can cause blisters and aching soles. Run and walk with the shoes you have been training with. This way you won’t have to deal with injuries and pain.
Wearing the outfit you’ve been training with is also a plus. New leggings can end up being too tight or loose, that could make your experience an uncomfortable one.
GET QUALITY SLEEP TWO DAYS PRIOR TO THE RACE
Don’t expect to sleep like a baby on race day. The truth is you may stay up all night due to excitement or anxiety. So make sure you get enough sleep at least two nights leading up to the race.
Don’t beat yourself up if you lose sleep on the night before the race, the same thing happens to experienced runners.
FUEL YOUR BODY
Eating a healthy breakfast and being properly hydrated will help you perform your best. Eat high energy that are easy to digest.
Fruits, eggs, oatmeal energy bars, and bagels, are excellent choices. Avoid high fiber foods because they can cause digestive problems. Also, try to eat a little something 2 hours before the race.
Run or walk the first 10 percent of the race slower than you normally would, with the idea that you’ll finish strong.
Don’t try to “bank” time by going out faster than your goal pace. If you do that, you risk burning out early.
Try to keep an even pace throughout the race, and save your extra energy for the final stretch to the finish.
Pace yourself -- the goal here is to finish!
TAKE IT EASY
Don’t take the race too seriously. Chatting with fellow racers will calm your nerves and make the race seem enjoyable rather than a chore.
One of the most important things you can do is to HAVE FUN!
Get ready the night before
You may be nervous, its understandable, but it helps if you prepare as much as possible, the night before. Lay out everything you need -- from your race gear, to your bib, MP3 player, socks, shoes, and your cellphone.
It may also be a good idea to bring a trash bag, in the event the race area is muddy, you can use that as "seat cover".
Additionally, bring extra tissue, in the event, the restrooms / porta potty runs of out tissue -- its better to be safe than sorry!
It will probably be cool at the start, but don’t wear more clothing than you need. Dress for 20 degrees warmer than it is outside.
To stay warm at the start, you may want to bring (expendable) clothes that you can throw off after you warm up.
PUT YOUR HANDS ON YOUR RACE BIB!
The night before the race, lay out your clothes, and if you have your bib, fasten it on. That’s the one thing you need at the starting line. Don’t show up without it!
Get to the race at least one hour before the start. Getting lost or turned around on your way to the starting line, can make you panic.
Getting there a little early will assist you in finding parking , using the restroom and warming up. You don’t want to be running to the starting line.
The next day, get going
As sore as you might feel the day after the race, it’s important to do some sort of nonimpact activity like swimming, cycling, stretching or working out on the elliptical trainer.
The movement will increase circulation to your sore muscles and help you bounce back sooner. Just keep the effort level easy.