Training for your first 5K? Here's how to make sure everything goes smoothly on race day.
You're ready to take the plunge and join the legions of runners who
participate in weekend races whether they're actually racing or not.
You've picked your event, mailed your entry form and are putting in the
miles.
What's left to do but wait? Consider these five strategies to help you have the best experience possible.
1. Plan ahead.
The last thing you want to do is be late for your race. That's why you
should do everything possible to make the hours before it relaxed, calm
and unrushed. Give yourself plenty of time to wake up, eat, get to the
start, check your bag, use the bathroom (there will probably be a
line), stretch and check out the scene. Whenever you can, pick up your
race number (your official badge of participation) early, and pin it on
your shirt or singlet beforehand. Lay out everything you'll need the
night before. Here's a sample checklist:
race number
top
bottom
underwear
shoes
socks
extra laces
toilet paper
towel
safety pins
pre- or post-race food
directions to the event
2. Do nothing new.
Few things ruin a race like getting a blister or finding out your new
shorts ride up your rear. That's why you shouldn't wear anything you
haven't already worn, trouble-free, several times on training runs.
Similarly, the night before a race is no time to try new foods. Save
that new Indian restaurant for a post-race celebration and stick to
foods you eat routinely and tolerate well.
3. Don't get caught up in the rush.
Once the race actually starts, the surge of the crowd combined with the
surge of adrenaline leads some people to start off at world-record
pace. Usually one of two things happens: Either they set a world
record, or more likely, they bonk and end up finishing far below their
ability (if they finish at all). It's tough, but try to pace yourself.
See if you can't do the last mile faster than the first.
4. Don't worry about pre-race jitters.
Butterflies before an event are perfectly natural. They're a sign that
your body's ready to get going, and that adrenaline and energy will go
straight to your legs as soon as the race starts. Make sure you eat a
good dinner and get to bed early the night before, and don't worry if
you have trouble sleeping. You've trained, you have everything ready,
and you're probably just doing this to have fun anyway. What's there to
worry about?
5. Skip the first few water tables.
When you come to aid stations on the course, you'll see a crowd of
runners clustered at the first few water tables. Leave this traffic jam
in the dust and head for the relatively empty tables with volunteers
standing around waiting to give someone water. When you pull over, be
sure to check your blind spot for runners as smart as you are. Then get
your water and get away from the table. P.S.: There's no shame in
walking as you drink. Better to sacrifice a few seconds than end up
coughing or with water up your nose.
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