You’ve been training hard; you’ve signed up to run a 5K race and you’ve got your race number. Now it’s the week of the race. So what can you do on the final few days pre-race and in the race itself so that you run your 5K to the best of your ability.
To help you with your pre-race preparation I have compiled a check list for and if you do all these, I can assure you that you will run your 5k with ease and enjoy the run.
So, let’s get started – the race preparation needs to start a few days before your race day.
Fours Day Before
Start with a dress rehearsal, and decide on your running outfit, remember once you start running your body temperature increases so go for layers, then you can easily peel them off if you feel too warm. A good tip is to dress as if the temperature is 10 degrees high (as your body will increase its core temperature approximately by this amount. Head out and do a run, ensuring all your clothing is comfortable. Start checking the weather forecast for your race day.
Two Days Before
Aim to drink 8 glasses of water from now until at least a few days after your race day. By drinking this each day, you will be getting your body fully hydrated which is super important as this is going to help fuel your body on the race day.
One Day Before
Especially now, prioritize maintaining a healthy diet (but refrain from experimenting with new foods). A good guideline is to include a slightly higher amount of carbs, as they provide the necessary energy for the upcoming race. Opt for the healthiest options like brown or wholemeal pasta or rice.
Night Before
Aim to get a good night’s sleep, don’t change your routine too much as this can mean you wake up too early, instead aim to be in bed and lights out 30 minutes earlier than normal.
The Morning of the Race
So, you may not want a big breakfast and you may well have an early start. However, a good idea is to have a pre-race snack to hand if you need it and this can be a banana or a few nuts and raisins. If you do have a couple of hours spare before your race if it is later in the day then opt for a breakfast that you would normally eat and some great healthy options could be any of the following:
Scrambled Eggs on Wholemeal Toast
Porridge topped with blueberries and a dollop of nut butter
Avocado served on a wholemeal muffin
Smoked salmon with a little cream cheese on a slice of wholemeal toast
15 Minutes Before the Race
Even if a group warm-up is organised, give yourself a warmup. You can do this by taking a quick brisk walk, this will be warming up your muscles and preparing your joints and body for the run ahead calming your mind and helping you focus on the race ahead.
The Race
3,2, and 1 and you are off. The key now is not to go too fast, as tempting as it is to sprint to stay at the front, you should try and avoid this. Think of the long-term goal which is to finish the race so for the first part of the race go at a steady speed then when you have the last 1k left of the race if you have the energy you can go for gold and pick up your pace.
Crossing the Finish Line
As you take that step over the finish line you need to be super proud of what you have achieved, celebrate that achievement and how you have just taken a huge step (well several) in looking after your physical and mental health.
Cool Down
Don’t forget to do some gentle stretching after the race, this will help ensure that your muscles don’t tighten up, have a soak in the bath will also help. Plus, don’t forget to drink those 8 glasses of water for at least the next few days too.
All the above steps will help you run your 5k and if you take on this challenge then why not take a picture of you with your race number on and let me know on social media how you got on!