Comments on: 5K – Give me the low down

By: Elaine

Elaine — Sat, 19 Jun 2010 21:06:57 +0000

I used to do XC in high school and did a lot of 5Ks but the point then was to do it as fast as you could....which sucked! So for your first time, I think you should relax and not be too stressed out. Just enjoy the run like everyone else said!

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By: Trainer Momma

Trainer Momma — Fri, 18 Jun 2010 17:51:36 +0000

With a 5K, no carb loading the night before is necessary. Just eating really well the days leading up the race, lots of water, fiber and protein. That way your digestive tract will work well the morning of (if you get my drift).

That morning just have a nice bowl of oatmeal, sprinkle with nuts and water. I like to bring a banana with me to the race. I eat it just before I run, however, if it is too early I don't worry about it and eat it afterward. I also bring a protein bar to eat afterward.

Many races do not allow iPod's. You'll have to look into their rules. Otherwise, for this distance, don't bring a darn thing with you.

Mostly, don't do anything the morning of the race you've never done before. Use shoes that you've done many times, wear familiar comfy, cool clothes, a great sports bra, and socks you are familiar with. The last thing you need are blisters due to breaking in shoes for the first time.

Just enjoy the energy! There's nothing like it! Watch out, it is addicting!

Arrive 30-45 minutes prior to your start time. I always like doing races with people. I rarely stay with them, but I love going there with them, and chatting about the race afterward. Plus, then you have someone to take pics with!

By: A Toast to Kos

A Toast to Kos — Tue, 15 Jun 2010 14:10:26 +0000

I hope your race went awesome! I was going to suggest vaseline under your arms and between your legs to prevent chaffing. (It happens!) Also, no need to "carb up." Drink gatorade and eat a healthy dinner the night before with lots of protein like beans, cheese, lean meat, etc and fruits and veges. Some toast is enough carbs to get you through. I always eat breakfast before, but just keep it super simple like a piece of toast with peanut butter and banana on it.

Comfy socks, shorts, and t-shirt are necessary. It'll make you feel better and therefore run better. So happy you bought a nice sports bra. That is so important for your health. Anyway, hope it was great! I'm running a 5 miler in July in Central Park. I'm really excited!

By: Vickie Blanchard

Vickie Blanchard — Tue, 15 Jun 2010 13:28:48 +0000

I'm so excited for you! And jealous because I miss running, and I'm not capable of even a 5k right now! Here's my advice:
For a 5k you shouldn't need to carb up TOO much the night before. I mean eat well, but don't pig out. Hopefully you have trained enough and experimented to have a good idea of what to eat before you run (race day is not the day to experiment with pre-run nutrition), but the main thing is to make sure you have something in you. You can't run on nothing. Ry and I always remind each other of something we read in runner's world or something like that "Fat burns in a carbohydrate flame." Anytime you exercise, your body can only access it's energy stores if it has some carbs to get the engine running, so to speak. Also, be sure to carb up AFTER your run. Ideally, you should replenish your body with carbs, protein, and some fat soon after running (15-30 minutes is ideal, but you have up to 2 hours) so your body can restore it's glycogen levels (I highly recommend reading up on glycogen---if you figure it out you will never hit the wall, or if you do, you'll know how to come out of it! great stuff at runersworld.com). What to wear: I have run all of my races but one in a cotton tee and my basic running shorts. Yeah, you'll look cooler in expensive stuff, but you don't really need it, and you wont' be alone in your tee-shirt. If you have the money great. But I don't believe in taking running gear too seriously . . . your performance has more to do with you. Um, just because of parking and crowds, you'll probably want to be there 30-45 min. early. That way you have time for one last potty break (lines can be LONG) and warm up and stretch. Most race courses have water stations, which you should definitely use during the race, but with a 5k, you probably don't need extra hydration beyond what they provide. If you're worried about hitting the wall, you might want to bring a piece of gum or a lite snack in your shorts pocket (gummy candy or fruit snacks of any kind is my stand by running snack). My last advice: start SLOW. Your first race should be about finishing, not about time (yes, set a goal, but a very achievable one). You will be much happier with yourself if you start slower than you need to and still have energy to push it at the end and finish than if you start out too fast and have to walk or feel horrible for the second half. Good luck!

By: Melissa

Melissa — Tue, 15 Jun 2010 05:53:23 +0000

Go, Tara, go! I have no advice other than what I learned from Bryce and Amanda's cross country days: eat spaghetti the night before.

By: Sarah

Sarah — Mon, 14 Jun 2010 16:03:13 +0000

Tara. Yay you!!! Carb up with (non Alfredo) pasta the night before.
You wouldn't believe me if I tried to explain how much better running in actual sports shirts. Something moisture-wicking. Amazing.
Run with a watch so you can pace yourself.
Don't get caught up in the excitement if the race and bolt out at the begining. Run just a little tiny bit faster than your base pace.