The day before a 5K race plays a crucial role in your preparation to run in the event. The way you prepare your body and mind can give you the edge when you step up to the starting line the next day. The prep work also helps you get to the race on time without added stress the morning of the event.
There are lots of opinions out there about whether or not you should run the day before a race, whether you're running a shorter race like a 5K or a long-distance event such as a marathon. On the one hand, it's good to rest your running muscles in preparation for a race, especially if it's a long one, such as a marathon. Most runners who rest the day before a race say that they feel fresh and ready when they get to the starting line. But other runners will swear by running very easy for 20 minutes the day before a race, saying that it helps them loosen up and shake off the nervous feelings.
So, you really need to see what works best for you. If you're the type of person who gets race anxiety, it might be beneficial for you to do a very slow, 20-minute jog the day before. But if you think you perform better on rest, then just relax during those 24 hours leading up to the race.
Whatever you do, just make sure that you don't do a significant, hard workout, like a long run, speed workout, or strength training, that's going to leave you feeling tired or sore the next day.
Rest
Your body needs plenty of rest the day and night before the 5K race. Focus on keeping your day relaxing and less busy so you are able to get to bed early. Many races start early in the morning and you'll want to get there well beforehand to get comfortable, warm up and use the bathroom, if necessary. You also need to get up early enough to eat a breakfast that won't interfere with your run. Set your bedtime the night before to accommodate all the prerace activities you need to do the following morning so you aren't rushed.
Get your z's two nights before
Pre-race jitters tend to strike the night before the race, interrupting your sleep. When it comes to running for beginners or even experienced racers, trust that this is normal and will not influence your race. Prepare yourself instead by getting quality sleep two nights before the race and taking that day completely off from any activity.
Food and Hydration
The way you eat and drink the day before affects how your body is fueled for the race. Avoid eating anything that might cause digestive problems in the few days before your 5K race. Add more carbohydrates to your diet along with some protein. You also want to eat breakfast about two hours before the race to give you energy without causing stomach problems as you run. Keep it simple—a bowl of oatmeal with dried fruit, a sports bar, bagel with peanut butter. Eat something high energy and easily digestible. Be sure to include hydration—water, sports drink if it's warm outside to give you the electrolytes you need, and coffee if that's part of your normal routine. Keep your water intake high the day before the race and the morning you run. The hydration prepares your muscles to reduce cramping and soreness.
Physical Preparation
During race week, your running mileage should decrease. At this point, your training is really about "storing up" rest so your legs are ready on race day. During the week, include two to three short runs with a few, small pick ups—short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race—to keep your legs fresh. Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to five pick ups under 45 seconds to sharpen your legs. Avoid pushing yourself too hard because it might affect your race performance. Keep it light.
Mental Prepation
Many racers feel nerves the day before a race. This may be especially true for you if this is your first 5K race. Prepare yourself mentally the day before to keep your nerves under control. Employ relaxation techniques to calm your mind and nerves. Visualize yourself performing well in the race. Remind yourself that you are prepared for the race.
Race-Day Gear
Early-morning race times mean you won't have a lot of extra time in the morning. Prepare your racing gear the night before. Lay out your racing outfit, shoes, music and anything else you use during your runs. Put all gear in a bag that you won't use until you actually arrive at the race. There's a lot to be done on race morning including parking, packet pick-up, waiting in line for the restroom, warming up. Arrive at the race site 60 minutes prior to the start—knowing where you can park, what time packet pick-up closes (if you couldn't do it the day before) and where to go for the starting line.
Warm it up
About 25 minutes prior to the race, get warmed up. Start with a 10 minute easy jog, then slowly build your pace for 5 minutes. Then, include up to five short pick ups under 30 seconds at race pace. Gently stretch any tight muscles after your warm up.
Get in line
The starting line can be crowded and nerve-wracking with so many people and different paces. Starting in the middle to back of the pack is safe for most beginners. You will start with those around your pace and you will have many more ahead of you to chase down.
Pace yourself
Most racers give their best effort in the first mile leaving two more to go! Aim to negative split your effort on race day—that simply means finishing the second half of the race faster than you ran the first half. Start conservatively and build your effort throughout the run. When you start out too fast, your body works too hard too soon and fizzles after the first mile, making your overall time slower, not faster. In the last quarter mile, kick it in to the finish line to finish strong.
Keep it positive
When things get tough, it's common for the little voice in your head to start telling you all the reasons why you will fail or why you should slow down. Often, having a positive mantra for the race—such as "I can do it" or "Fast feet to the finish line"—will distract you from any pain and keep you focused. Practice these affirmations during your harder training sessions so they become automatic on race day.
Breathe
On race day, let go of any comparisons to other runners and release any worries or doubts. You've done the training and if you have the desire to get to the finish line, you will arrive. At the starting line, take a few deep breaths and assure yourself that you have what it takes to cover 3.1 miles. Revisit your best training sessions to find the confidence you need.
Capitalize on the high
The post-race high can be exhilarating. Capitalize on it to keep your momentum going and set new goals for the next finish line, wherever that might be.
References:
LiveStrong.com - Day Before 5K Preperation:
http://www.livestrong.com/article/428432-day-before-5k-preparation/#ixzz1qWP0urfY
About.com - Running/Jogging - Should I Run the Day Before Running a Race:
http://running.about.com/od/racetraining/f/runbeforerace.htm
Active.com - What to do before your 5k
http://www.active.com/running/Articles/What-to-Do-Before-Your-5K.htm
There are lots of opinions out there about whether or not you should run the day before a race, whether you're running a shorter race like a 5K or a long-distance event such as a marathon. On the one hand, it's good to rest your running muscles in preparation for a race, especially if it's a long one, such as a marathon. Most runners who rest the day before a race say that they feel fresh and ready when they get to the starting line. But other runners will swear by running very easy for 20 minutes the day before a race, saying that it helps them loosen up and shake off the nervous feelings.
So, you really need to see what works best for you. If you're the type of person who gets race anxiety, it might be beneficial for you to do a very slow, 20-minute jog the day before. But if you think you perform better on rest, then just relax during those 24 hours leading up to the race.
Whatever you do, just make sure that you don't do a significant, hard workout, like a long run, speed workout, or strength training, that's going to leave you feeling tired or sore the next day.
Rest
Your body needs plenty of rest the day and night before the 5K race. Focus on keeping your day relaxing and less busy so you are able to get to bed early. Many races start early in the morning and you'll want to get there well beforehand to get comfortable, warm up and use the bathroom, if necessary. You also need to get up early enough to eat a breakfast that won't interfere with your run. Set your bedtime the night before to accommodate all the prerace activities you need to do the following morning so you aren't rushed.
Get your z's two nights before
Pre-race jitters tend to strike the night before the race, interrupting your sleep. When it comes to running for beginners or even experienced racers, trust that this is normal and will not influence your race. Prepare yourself instead by getting quality sleep two nights before the race and taking that day completely off from any activity.
Food and Hydration
The way you eat and drink the day before affects how your body is fueled for the race. Avoid eating anything that might cause digestive problems in the few days before your 5K race. Add more carbohydrates to your diet along with some protein. You also want to eat breakfast about two hours before the race to give you energy without causing stomach problems as you run. Keep it simple—a bowl of oatmeal with dried fruit, a sports bar, bagel with peanut butter. Eat something high energy and easily digestible. Be sure to include hydration—water, sports drink if it's warm outside to give you the electrolytes you need, and coffee if that's part of your normal routine. Keep your water intake high the day before the race and the morning you run. The hydration prepares your muscles to reduce cramping and soreness.
Physical Preparation
During race week, your running mileage should decrease. At this point, your training is really about "storing up" rest so your legs are ready on race day. During the week, include two to three short runs with a few, small pick ups—short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race—to keep your legs fresh. Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to five pick ups under 45 seconds to sharpen your legs. Avoid pushing yourself too hard because it might affect your race performance. Keep it light.
Mental Prepation
Many racers feel nerves the day before a race. This may be especially true for you if this is your first 5K race. Prepare yourself mentally the day before to keep your nerves under control. Employ relaxation techniques to calm your mind and nerves. Visualize yourself performing well in the race. Remind yourself that you are prepared for the race.
Race-Day Gear
Early-morning race times mean you won't have a lot of extra time in the morning. Prepare your racing gear the night before. Lay out your racing outfit, shoes, music and anything else you use during your runs. Put all gear in a bag that you won't use until you actually arrive at the race. There's a lot to be done on race morning including parking, packet pick-up, waiting in line for the restroom, warming up. Arrive at the race site 60 minutes prior to the start—knowing where you can park, what time packet pick-up closes (if you couldn't do it the day before) and where to go for the starting line.
Warm it up
About 25 minutes prior to the race, get warmed up. Start with a 10 minute easy jog, then slowly build your pace for 5 minutes. Then, include up to five short pick ups under 30 seconds at race pace. Gently stretch any tight muscles after your warm up.
Get in line
The starting line can be crowded and nerve-wracking with so many people and different paces. Starting in the middle to back of the pack is safe for most beginners. You will start with those around your pace and you will have many more ahead of you to chase down.
Pace yourself
Most racers give their best effort in the first mile leaving two more to go! Aim to negative split your effort on race day—that simply means finishing the second half of the race faster than you ran the first half. Start conservatively and build your effort throughout the run. When you start out too fast, your body works too hard too soon and fizzles after the first mile, making your overall time slower, not faster. In the last quarter mile, kick it in to the finish line to finish strong.
Keep it positive
When things get tough, it's common for the little voice in your head to start telling you all the reasons why you will fail or why you should slow down. Often, having a positive mantra for the race—such as "I can do it" or "Fast feet to the finish line"—will distract you from any pain and keep you focused. Practice these affirmations during your harder training sessions so they become automatic on race day.
Breathe
On race day, let go of any comparisons to other runners and release any worries or doubts. You've done the training and if you have the desire to get to the finish line, you will arrive. At the starting line, take a few deep breaths and assure yourself that you have what it takes to cover 3.1 miles. Revisit your best training sessions to find the confidence you need.
Capitalize on the high
The post-race high can be exhilarating. Capitalize on it to keep your momentum going and set new goals for the next finish line, wherever that might be.
References:
LiveStrong.com - Day Before 5K Preperation:
http://www.livestrong.com/article/428432-day-before-5k-preparation/#ixzz1qWP0urfY
About.com - Running/Jogging - Should I Run the Day Before Running a Race:
http://running.about.com/od/racetraining/f/runbeforerace.htm
Active.com - What to do before your 5k
http://www.active.com/running/Articles/What-to-Do-Before-Your-5K.htm
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