5K Race Day and Routine

If you are like most people who run for exercise and enjoyment, you will not be entering the 5k run to win. Or even to come among the top 25% of the runner. If you can achieve this, that’s fine, but it should not be your aim. If you do you will be pushing yourself too hard and could injure yourself and ruin the fun of the race. The winner are probably professional or semi pro runners and to try and outrun then is unrealistic. Their level of training and physical condition is greater than yours and is more than the average amateur runner needs. Run for the fun of it and to see how your stand among your equals, the other amateurs.

On the race day stick to your normal routine. Trying something new in the race, such as a different stride or a different diet can cause problems that may affect your ability to run. If you want to experiment, do it a few weeks before the race so you have time to see if the new ideas suit you and if they do, have time to condition your body to them. The same applies to your running gear. You need to break in new sheos so don’t wear them in a race. New shorts or t-shirts could be too light or too loose, either way, the discomfort will affect you running.

Everyone will tell you to drink a lot of fluids before the race which is a good idea. But when running 5k, you need to keep hydrating yourself even during the race. People often avoid this thinking it will slow them down. Make picking up a paper cup and drinking while running a par of your training. Drinking while running means a lot of the liquid will spill but a good runner consume more than he wastes.

What you eat before a race is important. High carb, low fiber and low fat foods are the best. Among the things you could try are  pastas, high carb and protein cereals mixed with bananas, oatmeal with raisins mixed in and bagels with jelly. There are a lot of books as well as internet sites devoted to food for runners. Many of these will be devoted to professional athletes but you will get some good ideas from them that you can adapt to your requirements and taste. Your last meal should be about 3 hours before the race begins. Try out various food options during your training, keeping this time gap and see what works best for you. Remember that you don’t have to stuff yourself with food to have energy for the race. More food on the day of the 5k does not mean more energy. On the contrary it will leave you feeling bloated and heavy and can slow you down. Stick to your normal intake amounts. It’s a good idea to start watching our diet a day before the race and cut out fats and diuretics like coffee and liquor that will reduce the water in your body.