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5 Simple & Practical Tips To Prepare For Your First Race

5 Simple & Practical Tips To Prepare For Your First Race

Now that I’ve participated in countless races, my race day strategy feels refined and effective. Of course, it’s unique to each runner, but certain aspects of preparation prove to be universal. Here are a few comprehensive tips I’ve learned over time to help you prepare for your first race:

Stay Hydrated: Hydration is of the utmost importance for any race, regardless of the season. As your body warms up and starts to sweat, you need to ensure you’re sufficiently hydrated for optimal performance. Aim to drink plenty of water the day before and the morning of the race. Hydration doesn’t only imply water; remember to replenish lost electrolytes as well with sports drinks or fruits.

Footwear: Your running shoes can significantly impact your performance. Always keep track of the miles you’ve run in your current pair. Most running shoes are designed to last 300-500 miles, so if you’ve exceeded this limit, consider investing in a new pair before the race. Break in your new shoes with a few short runs to avoid discomfort on the race day.

The 2019 Star Wars Rival Run Weekend 10k was one of the most fun and challenging races ever. Check out the full recap and why you should totally run this race!

Prepare Everything the Night Before: Eliminate race day morning stress by preparing everything you need the night before. This includes your race kit, hydration and nutrition essentials, spare cash, headphones, and any other accessories like hats or gloves if the weather requires. It’s beneficial to lay everything out in one spot so that you don’t have to rummage for items in the morning.

Practice Your Nutrition: What you eat before and during the race can dramatically affect your performance. Figure out what works best for you—whether it’s a full meal a few hours before the race or a light snack. Trial your race day nutrition during your training runs to see how your body reacts. Remember to have some quick-energy sources, like energy gels or bars, for longer races.

Leave Early: Timing is crucial on race day. Whether you’re near or far from the start line, always add some buffer time to your commute. This will allow you to relax, use the restroom, eat a snack, and complete a warm-up routine without feeling rushed.

Have Fun/Use Motivation: It’s natural to feel nervous at the start line, but don’t let that overshadow your experience. Remember why you run—be it for health, fun, or competition. Read a favorite motivational quote or use a positive affirmation to calm your nerves. Most importantly, remember to enjoy the race and be grateful for your ability to participate.

Consistent Training: Make sure to follow a structured training plan in the lead up to the race. This will prepare your body for the demands of the race and increase your confidence. Listen to your body during training; it’s okay to have easy days if you’re feeling fatigued or stressed.

Don’t Forget the Cool-down: After crossing the finish line, take a few minutes to cool down and stretch. This will help reduce muscle stiffness and speed up recovery. Also, consume a mix of proteins and carbs within 30 minutes after the race to aid muscle recovery.

Adapting these tips to your unique running journey will likely improve your overall race day experience and performance.

Here are a few more ways to prepare for your first race to consider:

Sleep Well: It’s not only about the night before the race. Make sure you are getting quality sleep in the week leading up to the race. This will help your body recover from the training load and leave you feeling fresh and ready on race day. If you’re nervous and find it hard to sleep the night before the race, don’t worry too much – it’s the sleep two nights before that really counts!

Dress Appropriately: Check the forecast ahead of time and plan your race outfit accordingly. Dress as if it’s 10-20 degrees warmer than the actual temperature; your body will quickly heat up once you start running. Layering can be a good strategy, especially for cold weather races.

Race Pacing Strategy: It’s tempting to start out fast, but an even or negative split strategy—where you run the second half of the race faster than the first—can result in a better overall race time. Use your training to understand your comfortable pace and try to stick to it during the race.

Mental Strength Training: Just as you train your body for the race, training your mind is equally important. Practice visualization techniques, where you mentally rehearse your race – from the start to the finish line, visualizing yourself overcoming fatigue and running at your best. This can significantly improve your confidence and performance.

Be Flexible: Despite the best-laid plans, unexpected things can happen. You might wake up feeling less than optimal, or the weather might change. It’s important to remain flexible and adapt your race day strategy as needed.

Engage with the Community: One of the joys of racing is being part of a community. Engage with other runners, cheer each other on, and enjoy the camaraderie. It’s a competition, but it’s also a collective experience that brings people together.

Running Technique: Your running form can greatly impact your efficiency and injury risk. Ensure you’re maintaining a good posture, your stride is not too long, and your arms are swinging by your side and not crossing over your body. Consider getting a running form analysis or working with a running coach to optimize your form.

Recovery Strategy: Post-race recovery is just as important as the race itself. After the initial cool-down and refueling, consider strategies like compression gear, foam rolling, and even a gentle walk or swim the next day to promote muscle recovery.

Ultimately, running is a personal journey. Everyone has their own strategies and methods that work best for them. Experiment, learn, and most importantly, enjoy the process!

What are some other great running posts to check out?

What other tips would you provide new runners? Do you have a favorite quote or self talk that calms your nerves at the start line?


Wednesday 24th of May 2017

I still have yet to run my first race. Wouldn't you know - it will still happen and I'll have your wisdom!

Janine Huldie

Monday 22nd of May 2017

What great tips and even though you know I am not a runner I could imagine all of these would be essential, especially leaving a bit early to be there on time with time still to spare. Thanks for sharing ;)


Monday 22nd of May 2017

I love that you can now confidently write about this topic and it's on point! I'm just so proud of what running has become for you :-) I would add - nothing new on race day! No new shirts, sports bras, socks, fuel, shoes - nothing!!!! And I try to think of my nerves as excitement instead of fear and I know they all melt away about 2 minutes after the start gun goes off.