Your First 5K

I have a good feeling that the weather is going to warm up pretty soon and a lot of people will get out and start training. Many people would like to take part in a local road race but don’t know what to do when they get there.

Today, I am going to attempt to give you a beginner’s look at what to do at a local road race.

 

Before Race Day

1. Run! – I had to throw this one in! You can run/walk however fast or slow you want. The important thing is that you are active!

2. Sign-up for the race – Many races offer a discount on the entry fee if you sign up a week or more in advance. While this is not mandatory (Most, if not all races, offer race-day registration), it can be very beneficial. If you sign up early, you will 1.) Get the lower entry fee and 2.) Be guaranteed a T-Shirt. If you are doing your first road race, you definitely want to come away with a T-Shirt to remember the occasion!

3. Check out the race information – Go online (TriStateRacer.com) or find a printed brochure or race information page and review. Pay close attention when packet pickup begins and the start time of the race.

 

Race Day

1. DO NOT TRY ANYTHING NEW! – It is very common to change your diet (Eating a Powerbar or Wheaties) on race morning. This is a TERRIBLE idea!

Why? Good Question!

Your body may not react the way that you want it to by trying anything new on race day. It is better to keep doing what you do during training on race day. If you eat a cheeseburger right before every run, then eat a cheeseburger right before you race. If that is what your body is used to, don’t change it on race day.

This rule also applies to clothing, sleeping habits, and anything else you can think of.

Try to treat the race as a normal training run. Your body will thank you and your results will too!

2. Show up early – You will want to get the to race about 45 minutes to an hour before the start. This will allow you to find a parking spot, get your race packet, pin on your bib number, and warm-up before the race.

3. Bib Number/Timing Chip – Pin your bib number to the front of your shirt/shorts so it can be seen by someone at the finish line as you make your way towards it.

Your timing chip will most likely be worn around your ankle. Not all races use a timing chip but if they do, they will provide instructions on how to attach your timing chip to your ankle, shoes, or back of your bib.

These are very important and if you do not have your bib or timing chip on correctly, you run the risk of not being included in the results and thus, not eligible for awards.

4. Start Appropriately – If this is your first race, then you might want to start towards the back. The faster runners will be up towards the front of the starting line. If you plan on walking, or have your dog on a leash, start towards the back. This allows for a clean and smooth start to the race. Plus, it feels a LOT better to pass people than it does being passed!

After the Race

1. Warm-down – This is a great way to get a couple of extra miles in and help your body start recovery process. You will feel much better if you jog for a bit after the race. Coming to a sudden stop after the race and not working out all the junk in your legs will make you feel really bad for the next 2 days. Do yourself a favor and jog slowly after the race till you start to feel better again.

2. Attend the Awards Ceremony – This is a great way to chat with other runners. Some race give out door prizes and they have some nice ones, so sticking around for the awards ceremony, even if you think you are not going to win anything, could be worth your time.

3. Check out your results online – Most of the races in our area will have the results posted online within an hour or so after the race. Go online and see how you did. You can also go back to the race 6 months from now and see how you did. This is an easy way to see how you are improving!

4. Find another race to run – Now that you have finished your first 5K, why not try another one? You will find that no two races are alike. Each race director, course, and event brings a different style that keeps racing fun and interesting.

5. Bring a friend – This is a social activity and it is made much easier when you have people to run with. Encourage a friend to get out and run with you. Become training partners and watch how fast you both improve.