What to Do (What Not to Do) Before Your First 5K Race (2024)

Updated on June 20, 2024

DON'T: Run too hard or too far before the race

Should you run the day before a 5K? There's no right or wrong answer here. It's good to rest your muscles in preparation for a race, so many runners like to relax the day before to feel fresh at the starting line. Meanwhile, other runners swear by a slow 20-minute jog the day before a race to help them loosen up.

Whatever you do, a long or intense workout that leaves you tired and sore the next day is not the way to go. Keep it short and easy. You're not going to get any fitter or faster in the week before your 5K, so don't try to cram for the final.

DON'T: Carbo-load the night before your 5K

Some people hear about runners eating lots of carbs before a big race and think it applies before running any race. You only need extra carbs if running a longer-distance race such as a half or full marathon.

If you're running a 5K, you don't need to load up on carbs the day before the race. Eat what you normally eat the day before a race, but avoid fatty or greasy foods that might lead to gastrointestinal issues. Now is not the time to experiment with new foods or cuisine.

DO: Pick up your 5K race packet early

Pick up your race bib, timing chip, and swag bag before the race. You won't have to worry about rushing to get it on the morning of the race—and you're more likely to get your desired race T-shirt size.

DO: Get your 5K race outfit ready

Check the weather so you know what to expect during the race and can dress accordingly for hot, cold, or rainy weather if necessary. A good rule of thumb: Dress as if the weather is 15 degrees warmer than it is. That's how much you'll warm up once you start running. If it's cold, wear warmer clothes while waiting for the race to start. Regardless of the weather, though, a good deodorant and antiperspirant is highly recommended. Many races offer a gear check where you can store your bag with extra clothes before and after the race.

Lay everything out the night before the 5K so you're not scrambling and rushing in the morning. The most important rule for what to wear during your 5K race is “nothing new on race day.” It’s not the time to try brand-new running shoes or a cute outfit. Plan to race in tried-and-true clothes you've run in before so you don't have any unexpected discomfort or issues like chafing or blistering.

That also means you probably shouldn't wear the free race T-shirt you get when you pick up your race bib. The race T-shirts are usually made from cotton and can get heavy and uncomfortable when they're wet with sweat. In addition, some runners think that wearing the shirt before you've actually finished the race is bad luck.

DO: Get a good night’s sleep

It's normal to feel nervous before a race, even if it's not your first 5K. Stick to relaxing activities, such as reading a book or watching a movie, in the days leading up to your race. It's also important that you get plenty of sleep. Even if you know you'll have trouble falling or staying asleep, it's still important that you get off your feet and hit the hay early.

DO: Eat breakfast

Don't stuff yourself the morning of the 5K, but eat something so you don't have an empty stomach. That said, choose your pre-race food wisely. We recommend eating a snack or light meal at least one hour before the start of the race. A full stomach can lead to cramping or side stitches during the race.

Choose something high in carbohydrates and lower in fat, fiber, and protein. Stay away from rich, fatty, or high-fiber foods, as they may cause stomach issues. Check out the best and worst pre-run foods.

DO: Get to the race early

Give yourself time to find parking, pick up your bib number (if you haven’t already), check your bag, and use the bathroom (the lines may be long).

If you find yourself thinking negative thoughts before or during the race, focus only on your breathing and race like you don't care about the outcome. Remember, you are only competing against yourself, so enjoy the moment.

DO: Warm up before the 5K

In a shorter race like a 5K, it's a good idea to do a warmup, so you slowly raise your heart rate and get your muscles ready. About 15 minutes before the race starts, do a slow jog for 5 to 10 minutes, then walk briskly to the starting line.

DO: Pin your bib on your shirt

Be sure you put the race bib on the front of your shirt, using safety pins on all four corners to keep it in place. You can usually grab these right at the bib pick-up area. Wearing your bib on the front (not the back) of your shirt is considered good racing etiquette and lets race officials know you're part of the competition.

Official race photographers will use your bib number to identify your race photos. Make sure your number is visible, especially at the finish line. If there's a B-Tag timing device on the back of your race bib, make sure it's not bent or covered with clothing or a running belt.

DO: Line up properly at the start

Don't line up near the front of the starting line. Faster, more seasoned runners don't like to weave around newbie (and likely slower) runners at the start of the 5K. Some races have corrals based on estimated pace or post-pace signs. If not, ask runners their anticipated pace. If it's faster than yours, move further back.

It will be easier to fall into your pace if you're around people with the same speed. It may feel crowded at the start, but it will space out as the race gets started and you’ll be able to find your groove quickly.

DON'T: Go out too fast

It’s a classic racing mistake—even for seasoned runners. The excitement of the start can cause most runners to go out much faster than anticipated. This speed may feel good early on but could cost you later. Check-in with your pace early and stay in control.

DO: Use the water stops

Take advantage of the water stations on the course. They’re there for you! If you've never done it before, here are some tips on how to take water from a hydration stop. Among the most important 5K tips: don't forget to thank volunteers for handing out water!

DO: Bring your support team

Invite your friends and family members to cheer you on. Ask them to stand near the finish line to make it easier to push yourself at the end.

DO: Have fun!

Don't put pressure on yourself to achieve a really fast time for your first 5K race. Finishing the race and enjoying the experience are perfect goals for a first-timer. Give yourself a pat on the back and enjoy the thrill of crossing your first finish line!

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