Starting to Feel Nervous about your 5K Race?

Did you know that experiencing some race anxiety is a good thing?

Actually the right amount of anxiety produces a heightened sense of arousal and prepares the body for maximum effort.

So you don’t have to worry!

It is only normal for you to feel a little nervous before your big race.

You will probably notice it even more during the last couple of days leading up to your big event.

And, if this is your first 5k run, then you’ll find heaps of things to worry about before your big day arrives.

Things like, “am I going to make it all the way”, “what happens if I get injured” or “what happens if I need to go to the toilet”.

You will probably find that you spend more time thinking about all the things that can wrong rather than all the things that can go well.

Would it help you to know that even the most experienced runners feel nervous before a major event?

As a first time 5K runner, there are a few things to consider that will help you get ready for the race of your life…

 Race Registration

• Find out when registrations open and get your registration in early.
• Some events registrations may close once they have reached a certain number of entrants.
• Other events allow registrations up until the day of the race.

Race Pack

• By registering early you will be sure to have your race pack delivered well before the race date.
• Other 5K races require you to pick up your race pack from the trade show prior to the event.
• Make sure you plan enough time to pick up your race pack prior to the 5K Race.

 The Weather

• Plan for the worst and hope for the best.
• Take some rain gear just in case.
• It’s better to have some wet or cold weather gear packed rather than running in the freezing cold conditions.

Arriving on the day

• Make a plan to arrive at least 1 hour early so that you won’t be late if traffic is bad or something unforeseen happens.
• Do you have directions to the 5K race venue including parking info and traffic details?
• Is there a better way to travel to the 5K race that is less stressful?

What to wear

• Whatever you will be comfortable wearing after 10 minutes of running.
• Your best pair of runners.
• Runners that you have been training with and not your brand new pair that you’ve never worn before.
• Not one of those t-shirts you get when you pay your entry fee

What to eat

• If you are hungry try eating something lite, maybe a piece of toast or an energy bar something like that.
• Saving your appetite for after the race. Then you can celebrate and eat all you want to then.
• As a rule of thumb you should drink approximately four to six ounces of water or sports drink thirty-minutes before the race.

What to take

Shoes

• Primary race shoes
• Backup or training shoes
• Spare Laces

Gear

• Race day running gear
• Running Jacket
• Sunglasses
• Hat/Head Cover
• Rain Gear
• Running Watch
• Throw away warm up clothing for race morning
• Extra Socks
• Bib Number
• Safety Pins
• Running Belt / Bib Belt
• Timing Chip

Protection

• Sunscreen
• Lip Balm
• Vaseline / Skin Lubricant
• Anti-inflammatory / Pain Reliever
• Blister Treatment / Preventer
• Bandages / First Aid
• Emergency ID / Medical Information

Food / Drinks

• Fluids
• Energy foods/gel

Don’t forget to make sure you have an awesome day and Happy 5K Running…