Whether you’re running your first 5K or it’s been a while since your last road race, it’s important to plan ahead so you don’t make some common 5K racing mistakes.
To calm your race anxiety and help you have a successful race, here are some pre-race tips to follow and racing problems to avoid.
1. Don’t eat a huge breakfast right before the race.
Before a race, you don’t want to stuff yourself, but you also don’t want to have a totally empty stomach. It’s not a good idea to eat immediately before running because it may lead to cramping or side stitches. Not eating anything may cause you to run out of energy. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running.
You should eat something that’s high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may lead to gastrointestinal distress.
Related: 17 Quick and Healthy Breakfasts for Runners
2. Don’t overdress.
Even if it’s chilly at the 5K start, you’re going to warm up a lot so don’t bundle up. If you’re warm and comfortable when you first start, you’re going to start sweating very early in your run. I’ve seen lots of 5K racers who end up trying a long sleeve shirt around their waist because they got too warm. A good rule of thumb: Dress as if it’s 20 degrees warmer outside than it really is.
And speaking of what to wear, don’t wear brand-new shorts, sneakers, socks, or any other clothes. One of the golden rules of running is “nothing new on race day.” You never know if, for example, a pair of shorts could lead to chafing or new socks may cause blisters. So you’re better off sticking with tried-and-true running clothes and gear that you’ve already tested in training.
3. Don’t start out in the front.
Unless you plan on running your 5K in under 20 minutes, you shouldn’t be lining up right at the front of the race. It’s not fair to the faster runners if they have to weave around slower runners or walkers. Lining up properly is one of the basic rules of etiquette for road racing and it’s also important for the safety of all participants, so they’re not bumping into one another.
Some races have corrals based on estimated pace or post pace signs. If you don’t see any signs, ask runners nearby their anticipated pace, and if it’s faster than yours, move further back. Most races use timing chips or tags on the race bibs, so the time it takes you to reach the starting line won’t count in your final net time.
4. Don’t skip your warm-up.
As you’re waiting at the start, take the time to warm up your muscles and get your blood flowing. A dynamic warm-up routine that includes exercises like high knees, butt kicks, and lunges can help loosen up your muscles and improve your range of motion. This will not only reduce your risk of injuries, but it will also optimize your performance during the race.
5. Don’t go out too fast.
Many 5K runners make the mistake of starting out the race too fast. They feel great during the first mile, but they gradually start running out of steam as they get closer to the finish.
To avoid going out too fast, try to stick to your anticipated 5K pace. Or, deliberately run your first mile slower than you plan to run the final one. It’s tough to do, since you’ll most likely feel really strong and confident at the start. But if you want to avoid fading at the end, you’ll need to let some people pass you in the beginning. (Don’t worry, you’ll catch them later.)
Pay attention to your breathing, heart rate, and overall comfort level. If you find yourself breathing heavily or struggling to keep up the pace, it may be a sign that you need to slow down and find a rhythm that is more manageable. By doing so, you’ll conserve energy and set yourself up for a strong finish.
6. Don’t skip the water stop to save time.
Most 5K races have at least one water stop, where volunteers hand out cups of water to race participants. Drinking some water during the race will help you prevent becoming dehydrated, which will improve your performance.
Don’t assume that drinking water while running gives you a cramp; it’s not true. Even if it’s not really warm, you should try to take at least a few sips of water. If it’s hot and you’re sweating, try to drink the whole cup.
More on 5K Racing Mistakes:
- 10 Race Day Tips for New Runners
- How to Avoid Slowing Down at the End of Races
- What to Wear for a Race
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
