{"id":698,"date":"2019-02-18T21:07:19","date_gmt":"2019-02-18T21:07:19","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2019\/02\/18\/2019-2-18-what-to-do-before-your-first-5k-race\/"},"modified":"2022-07-21T20:36:53","modified_gmt":"2022-07-21T19:36:53","slug":"what-to-do-before-your-first-5k-race","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/what-to-do-before-your-first-5k-race\/","title":{"rendered":"First 5k run: What to do before your first 5k race"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>So you&rsquo;ve booked onto your first 5k race. Congratulations! Taking on your first 5k is exciting and nerve-wracking all at the same time. If you&rsquo;re wondering what to do before your first 5k race, this post has got you covered!<\/p>\n\n\n\n<p>All your hard work and training over the last few months has prepared you for race day!<\/p>\n\n\n\n<p>Whether you&rsquo;ve entered your first <a href=\"https:\/\/www.parkrun.org.uk\/\" target=\"_blank\" rel=\"noopener\">Parkrun<\/a> or you&rsquo;re doing a <a href=\"https:\/\/raceforlife.cancerresearchuk.org\/\" target=\"_blank\" rel=\"noopener\">Race for Life<\/a> with a few friends, it&rsquo;s important to plan to make the race as enjoyable as possible and reduce some of those pre-race jitters.<\/p>\n\n\n\n<p>Here are my top tips on what to do before your first 5k race.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69-683x1024.png\" alt=\"what to do before your first 5k race\" class=\"wp-image-4282\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"what to do before your first 5k race\" class=\"wp-image-4282 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/69.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What to do before your first 5k race<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Get plenty of sleep<\/h2>\n\n\n\n<p>It&rsquo;s important to get a good night&rsquo;s sleep on the night before your race.<\/p>\n\n\n\n<p>Your pre-race nerves may play on your mind so make a plan to go to bed early and try and avoid anything that could prevent you from getting a good night&rsquo;s sleep.<\/p>\n\n\n\n<p>Cut the coffee, don&rsquo;t look at your phone just before bedtime (the blue light will make it harder to sleep), and think positively about the day ahead.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Rest your legs<\/h2>\n\n\n\n<p>Don&rsquo;t be tempted to run a 5k race in the week leading up to race day.<\/p>\n\n\n\n<p>Your training plan should include a period of tapering which will include shorter runs before the big day.<\/p>\n\n\n\n<p>Tapering is when you gradually decrease your mileage in the weeks leading up to the race. Two days out from the race, consider taking a day off to rest your legs.<\/p>\n\n\n\n<p>On the day before the race, run for about 20 minutes to give your legs a bit of a pick me up.<\/p>\n\n\n\n<p>You can include a few shorter, faster runs in this to get your legs going.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Eat well<\/h2>\n\n\n\n<p>On the morning of the race, be sure to eat breakfast about two hours before your race.<\/p>\n\n\n\n<p>If you eat any closer to the race you could risk that horrible sick feeling whilst you&rsquo;re running.<\/p>\n\n\n\n<p>Anything you eat needs to be light, easily digestible and high energy.<\/p>\n\n\n\n<p>I like to eat porridge with some berries or nuts or a bit of toast with some peanut butter on it.<\/p>\n\n\n\n<p>For more tips, check out my post on <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-a-run\/\" data-type=\"post\" data-id=\"1048\">what to eat before a run<\/a>.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70-683x1024.png\" alt=\"what to do before your first 5k race\" class=\"wp-image-4283\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70-683x1024.png.webp\" alt=\"what to do before your first 5k race\" class=\"wp-image-4283 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/70.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Stay hydrated<\/h2>\n\n\n\n<p>Don&rsquo;t forget to stay hydrated. Water is integral to keeping your body hydrated during your training and in the lead up to the race.<\/p>\n\n\n\n<p>Water is essential to keeping the electrolytes in your body flowing so you can run at peak performance.<\/p>\n\n\n\n<p>You can supplement this with a sports drink if you need that extra kick.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Get there early<\/h2>\n\n\n\n<p>I suggest you arrive about 45-60 minutes before the race depending on the size of it.<\/p>\n\n\n\n<p>A lot of races have some sort of registration routine where you have to pick up your race pack or sign in. Get there early to avoid waiting in huge queues.<\/p>\n\n\n\n<p>You can also use this time to have a last minute toilet break and sort anything else out with family and friends.<\/p>\n\n\n\n<p>If you have a bag and valuables, the pre-race slot is a good time to sort this out.<\/p>\n\n\n\n<p>If you&rsquo;re running a Parkrun, be sure to ge there early so you don&rsquo;t miss the pre-race briefing for new runners.<\/p>\n\n\n\n<p>I wrote a blog post recently on <a href=\"https:\/\/www.runwithcaroline.com\/what-to-expect-at-your-first-parkrun\/\" data-type=\"post\" data-id=\"348\">what to expect at your first Parkrun<\/a>. Check this out for more information.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72-683x1024.png\" alt=\"what to do before your first 5k race\" class=\"wp-image-4285\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72-683x1024.png.webp\" alt=\"what to do before your first 5k race\" class=\"wp-image-4285 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/72.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Warm up<\/h2>\n\n\n\n<p>A warm up is essential for any race, whether it be a 5k, 10k, half marathon or marathon.<\/p>\n\n\n\n<p>You need to get your heart racing and blood pumping before the race to prevent injury and loosen your muscles.<\/p>\n\n\n\n<p>For a 5k, I recommend a 5-15 minute warm up. Read my recent blog post on <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-properly-before-a-5k-race\/\" data-type=\"post\" data-id=\"676\">how to warm up properly before a 5k race<\/a> for more hints and tips.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Take your place at the starting line<\/h2>\n\n\n\n<p>The starting line can be a chaotic place, but don&rsquo;t let this put you off. Find a place in the crowd where you feel comfortable.<\/p>\n\n\n\n<p>Faster runners will be at the front, so depending it&rsquo;s probably a safe bet to place yourself in the middle or nearer the back.<\/p>\n\n\n\n<p>You can always take over people if you want to up your pace during the run. This is a great confidence booster!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71-683x1024.png\" alt=\"what to do before your first 5k race\" class=\"wp-image-4284\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71-683x1024.png.webp\" alt=\"what to do before your first 5k race\" class=\"wp-image-4284 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/71.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">And breathe!<\/h2>\n\n\n\n<p>Give yourself a big pat on the back &ndash; you&rsquo;ve made it this far! Well done and congratulations!<\/p>\n\n\n\n<p>Running your first 5k is a huge achievement and it will hopefully be the start of your running journey.<\/p>\n\n\n\n<p>Try not to compare yourself to other runners on race day.<\/p>\n\n\n\n<p>You will most likely encounter runners who have been doing it for years so it&rsquo;s very unrealistic to compare your journey to theirs.<\/p>\n\n\n\n<p>Just take a few deep breaths and go!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you&rsquo;ve booked onto your first 5k race. Congratulations! Taking on your first 5k is exciting and nerve-wracking all at the same time. If you&rsquo;re wondering what to do before your first 5k race, this post has got you covered! All your hard work and training over the last few months has prepared you for &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2373,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,76],"tags":[43,70],"mv":{"thumbnail_id":2373,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/02\/38-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/698"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=698"}],"version-history":[{"count":2,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/698\/revisions"}],"predecessor-version":[{"id":8152,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/698\/revisions\/8152"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2373"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}