Exerwise – A Blog by Exertools

In my last post I gave tips for “training for a 5k road race”.   For those beginning level runners that have trained their bodies to endure 5 kilometers of vigorous running or walking it is now time to prepare to race!  The trained runner or walker now must make a careful selection of just the right performance attire, decide what, and when to eat, and how to properly pace the race.

Race Attire

Two to three days before race day take a look at the predicted race day forecast.  You still may be surprised by mother nature, but you should be somewhere in the ball park with the temps.  Always take along a baseball cap for rainy weather.  Visibility will be a nightmare without the bill of a cap to keep your eyes reasonably clear from rain drops.  If the temperatures are cold wear layers of clothing that may be pulled off just before race time.   You don’t want to be over dressed for the race.  Heating-up during a race from too many layers can slow you down. 

If the race day weather is hot come to the event in light loose clothing.  Arriving in your racing tank and shorts is perfectly okay.  Avoid gear that allows the heat to accumulate on the body.  A high body temperature can quickly lead to heat illness. 

Regular training shoes are just fine for beginning level races.  Once a runner becomes more competitive at racing then it is time to invest in light-weight racing shoes.  A rule of thumb is if you can train vigorously for 3-miles in a light weight running shoe then you are ready to race in a light weight shoe. 

Pre-Race Meal

Condition your body to handle the intake of fuel before you race.  For most people the race day nerves begin as soon as you awaken for the morning race.  If the event is in the afternoon and evening the nervous stomach may cause an extreme decline in a person’s appetite.  Inadequate nutritional intake before a race can be detrimental to performance. 

Chose foods that you normally eat for breakfast before a morning race.  Avoid milk products.  Allow yourself at least two-hours before gun-time after you have had your last meal.  Training while in-taking food is helpful in preparingthe body to accept the fuel.  Sports nutrition products that are made for eating while you run are excellent for pre-race energy sources.  Be sure to hydrate properly before the race.  The intake of fluid is recommended up to the sound of the gun.

Pacing the Race

Once a runner is well-dressed and properly fueled it is time to run or walk the race.  For the walker the goal should be to conquer the distance with a strong purposeful pace.  Some may feel compelled to be walker/runners.  The walk/run method of racing can be quite useful if an individual is questionable about handling the distance.  The walker/runner should set for themselves a schedule; for example – walk 5-minute, run 1-minute.  A walk/run schedule can be achieved from start to finish. 

Finally, a runner needs to carefully focus on their first mile time goal.  This is a critical component of a 5K race.  The first mile sets the tone for the remainder of the race.  A first mile that is too slow will steal valuable seconds from a final time.  A first mile that is too fast may leave a runner struggling to  finish the race.  By race time a well-trained runner should have decided upon a first mile time that was determined by their training efforts.  The more conditioning and training experiences a runner has the more in-tuned they will be with their race pacing ability.

The 5,000 meter run (5K) is a distance that can be achieved by most runners.  Whether you are a youngster who is just starting out with hopes of having a running career or you are a seasoned masters runner with forty-years of training and racing behind them.  Training for the 5K (3.1 miles) can also be a great weight-loss motivator for the “coach potato” that needs to get moving or the new mom who wants to shed the baby-weight.  With the frequent availability of local road races in most communities finding a 5K event should not be a challenge.

Once you make the commitment by signing-up for an up-coming 5K race your preparation for race day should begin.  Start by setting a realistic time goal for your race.  Research the results of your goal race.  Look at the finishing times of runners in your age-group.  Generally age-groups are organized by five-year increments.  If you are a novice look towards the last third of past finishers in your age-group.  If you are coming back to running after a long break, illness, or pregnancy look towards the middle third of the past finishers of your goal race.

Setting a goal race time will be helpful for your training and your race-day strategy.  If your goal is to run 30-minutes for the 5K then you can calculate your training paces based off of your goal race time.  In addition, on race day you should set your per-mile race splits to roughly 10-minutes per mile.  

A properly set goal will almost always set you up for success.  Take care not to be too lofty in your predictions.  It is often better to set a slower goal and be pleased with a better-than-predicted finish than set a goal to high and be disappointed.

The basics of training should include at least one-month of four-days per week of distance runs or run/walks.   An added bonus for your training would be to include one more day of a track workout session and a weight training workout.  Maintain your body conditioning by performing regular stretching.  Take care to eat and rest properly.

On race day be sure to wear a watch in order to keep track of your race mile splits.  Try to bring a partner for motivation and pace-setting.  Don’t get caught-up in the excitement and start the race too fast.  The first mile should feel relatively easy.  Remember you have two more miles to run!  Good luck.