I have a 5km cross country run tomorrow, any tips and ideas on how to last all the way till the end?

Question

And any suggstions on breakfast?

Answer 1

Here are my tips:

1. Don't go out too fast. Most people blow their race by running to hard at the start. Run your own pace - more conservatively at the start and more aggressively in the second half. Try to run the second half faster than the first. I won't presume to tell you a pace to aim for - your coach should give you some guidance.

2. Your dinner the night before the race should feature good complex carbs, but don't "pasta jam." A light meal will be better for you and digest more easily. Think chicken noodle soup with a salad, not pasta carbonara and bread sticks. Be sure to drink water throughout the night - no sodas, no coffee or tea, certainly no alcohol. Caffiene free herbal tea is o.k. though

3. If your race is in the morning, plan to wake up at least a couple of hours before the race. Have a light breakfast - whole grain toast with a little peanut butter and some fresh fruit. If you need coffee to get going, like me, drink a cup - preferably black (you don't want to be in caffiene withdrawal while racing), but be sure to drink plenty of water throughout the morning. If your race is in the afternoon then add some protein - have scrambled eggs with your toast (skip the bacon). Your lunch should be very light - a salad or a cup of non-dairy soup. After the race you can gorge!

4. Have fun. Racing is not always a physcially pleasant experience, but it shouldn't seem like torture. Push yourself hard to get the most of your effort, but don't kill yourself if this is your first race. Get out and run a solid effort and enjoy the experience.

Tthese are simply some general recommendations. You will find through trial and error what works best for your particular body. Good luck!

Answer 2

Well it sounds like you havnt been training to much. The best way to do this then would be what is called negative splitting. Run each mile faster than the previous. For example when i negative split i try to go 4:40 for the first 4:35 for the second and 4:30 for the last mile. This will help because you start out slow and relaxed and then when you hit the mile mark it wont seem difficult to pick it up and so on at the second mile mark. If you feel that you picked it up a little to much you could always just go the same pace to. When I run in a race I like to chew gum, theres no reason it just gives my mind something else to focus on other than the run. If you start to cramp up swing you arms out in a wildly fashion for a few seconds and it should make it go away. It looks dumb but trust me it works. Good luck

Answer 3

Run negative splits, if you want a strong finish. It is very easy to go out too fast only to struggle at the end. If you run the first two miles hard, run the last even harder.

As far as breakfast goes, I eat whole wheat cereal and/or a whole wheat english muffin with jam on the day of races. Have some juice and drink fluids all day up until the race.

Run like the wind little grasshopper..........

Answer 4

The most important thing when you just want to finish the race is to start slow. If you just want to finish - and not win the race or get a good time - start slow. Start at the back of the pack and don't try to keep up with the leaders. Then just relax, have a nice time, and enjoy the run. If you feel like picking it up for the last 500m to 1km go for it.

My advice for breakfast is light and simple. I usually have toast before a race. Don't eat meat, eggs, or anything else with a lot of protein. If you normally eat granola or cereal that's good - you can't go wrong with some light but filling carbs.

Have fun!

Answer 5

Well, you really want to feel comfortable through at least 2 miles in a 5k. So go out at a decent pace, but don't get on that edge until with a mile to go. I recommend goin out in a fast 10 flat for 2 miles and bringing it home in like 4:40 or 4:50 if you can muster the kick.

Answer 6

eat a good high carb meal the night before
get a good nights sleep
eat a high carb meal about 2 hours before the run - but not too heavy. a bowl of oatmeal or a granola bar and a banana.
eat a carbo gel and some water about 15 minutes before the run
run at a solid pace that you know you can handle

Answer 7

5K is easy! It's only 3 miles. Drink lots of water, and pace yourself. The thing is to keep moving, whether you are running or walking, and it is OK to walk a little. You are usually amped up before a race and it will go faster than you realize. Just enjoy it and consider it a sight seeing adventure.

Answer 8

I heard that while you run put like half or a quarter of a lemon in your mouth to help you last longer than the other. But like the next day i think that you will get very sored. And another method that i heard is drink lots of coffe which i think is hard to get but it gonna make you run pretty fast. If you're think of drinking coffe, you'll need to use the restroom so plan out.

Answer 9

You should have been training for this race for weeks. If you don't think you can make it to the end, maybe you shouldn't start. You should be worrying about how good your time will be or where you're going to place.