5k tommorrow?

Question

i have a 5k tommorow and i was wondering if any experienced runners have any tips as in what to eat in the morning, any good stretches/warm ups , or some pacing tips, or general encouragment because i usually get really nervous before races! thanks!

Answer 1

K, I'm on varsity for my high school's cross country team and this is what I do before I race. First, make sure that you eat a lot of carbs the day before. You need to put a lot of fuel in your tank if you're going to do well in the race. Second, the night before the big race, I always sit in a bathtub full of icewater for ten minutes. As crazy as this seems, it helps loosen up the joints. Third, get lots of sleep. Go to bed early and as you lie there trying to fall asleep, invison your race, get mentally prepped for the run. Fourth, don't overdo your breakfast! Usually a bowl of oatmeal or even just a bananna works for me even though my coach tells us to eat something more. Finally, right before the starting line, remember to get yourself pumped up for the race! This is probably the most important part of the pre-race process! You need to be mentally prepared and ready to go. You need to know that you're gonna hose every last runner at the line. Also, do not let the starting line jitters get to you. Standing there at the line with the official holding the gun in the air is probably the worst feeling in the world. Make sure to have your forward leg up toward the line (to find out which one, have someone gently push you from behind, the leg that goes out to catch you by reflex is it.) When the gun goes off, try not to overaccellerate. This is probably the number one mistake someone makes during a race. Also, during the first mile, don't overdo it. Keep your pace a little slow. At the second mile, pick it up a bit. You should start slowly passing the people around you. Finally at the third mile, get just above your race pace (speed at which you probably have been going that's either comfortable or just slightly strained.) Make sure that your arms and legs are coordinated during the whole race. As your left leg goes foreward, have your right arm go foreward. Going up hills, stay upright, taking smaller steps and working your arms (pretend that you've got apples taped to the sides of your waist and you've got knives in each hand, stabbing them.) Going downhill, lean foreward slightly and take longer steps. This prevents you from breaking and takes advantage of the gravity. Downhill is where I do most of my passing. Finally, coming down the home stretch, gun it like you've never done before. Move your legs faster than they can go, all-out sprint across that line (not just to it, across it. pretend that the line is actually twenty meters farther away than it actually is.) This is how I race, I hope it helps you out. Good luck with the 5k!

Answer 2

Get plenty of rest starting 2 days out.The day before the race drink plenty of water(your hydrating for the race)try to eat very healthy. Race day I would eat a healthy meal after 3 hours before the race also continue to hydrate.Get to the race early so you won't have any problems getting your number and stuff.If you still have extra time just relax .About 30-25 minutes before the race you can start to warm up. A nice easy job for about 10 minutes or so.Then some stretching (never stretch cold muscles)Try some dynamic stretching (see link below) Race time, try to pick a pace that you think you can hold for the whole race. Should be a faster pace then your training pace.Try not to get out to fast at the start of the race(easy said then done). Good luck with your race

Answer 3

i usually eat something small like tost or maybe a bagel depending on what time the race is. for races is usually good to just stick to what you normally do, dont try anything new like new food or stretches, it could upset your stomach or stretch a muscle you dont normally stretch. and just go out at a pace you think you can hold, pacing is hard and it takes a few times and mistakes to understand how to correctly do. good luck. =)

Answer 4

My goodness !! Congratulations on running !! I always ate a banana and drank a cup of coffee on the way to a morning run.

Of course, you must stretch and warm up before the race.

TIPS? Yeah, have your 1,2, & 3-mile split times memorized and try to maintain a steady even pace.

Good Luck

Answer 5

Eat a very light meal a few hours before the 5k. Drink plenty of water. Do rotation exercises and stretching exercises.
http://www.dummies.com/WileyCDA/DummiesArticle/id-448.html
Control your breathing while running.

Answer 6

eat a good bowl of oat meal in the morning. before the race, make sure you let a few cups of water exit your system to be sure you're hydrated. but dont wory, most 5k's are recreational and fun for the people who come to them.

Answer 7

I'm not runner, but I always used to see people eat bananas to prepare for track meet.