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Countdown to 5K in 1 day: make race day stress-free from start to finish

Brenda Asheim's photo
Seattle Fitness Examiner

Join Duvall Days Fun Runs June 6th at McCormick Park.
Registration 7:30-8:30 a.m. 10K starts 8:45. 5K at 9 a.m.

Here are some timely tips to help you prep for race day, so everything runs as smoothly as you do.

In this fifth installment of "Countdown to 5K in 30 days," we'll share some Race Day "dos and don'ts" from the Duvall Days Fun Runs and other running experts:

DO

  • Lay out your race gear for the morning. Shoes and socks; clothes for before, during and after the run; race number (if you pre-registered); event directions; even a motivational "note to self" for encouragement.
  • Pack extra toilet paper or wipes, just in case.
  • Rest, rest, and more rest.
  • Eat a high-carb, low-fat breakfast, such as peanut butter and banana slices on whole-wheat toast, and drink 8 ounces of water at least 2 hours before the race to allow time for digestion.
  • Arrive early to the event:
    • Best parking so you can drop unneeded items off before you start
    • Shorter bathroom lines
    • Time to stretch, visualize your goal, and get settled in before the race
  • Physically find Start and Finish lines.
  • Confirm Start time.
  • Stretch and warm-up with a short walk or jog.
  • Arrive at Start line 5-10 minutes prior to Start time. Line up according to your projected pace: Faster at the front, slower to the rear. Some experts recommend aiming for the middle to avoid getting mowed down by quick starters. Pace yourself slower in the first half, then speed up in the closing miles for a stronger, faster run and picture-perfect photo finish.
  • When the gun goes off: Relax, breathe, move toward the start and settle into your pace.
  • After crossing the finish line, keep walking or jogging to cool down. This helps to flush toxins from your muscles.
  • Rehydrate and refuel your muscles with foods high in protein and carbs within 45 minutes of finishing.
  • Have fun and celebrate your accomplishment. You deserve it!

DON'T

  • Try out new shoes, food or energy drinks.
  • Get caught up in everyone else's race. Too fast at the start will catch up with you at the end. Too slow and you might not be able to make up your times.
  • Line up at the front of the pack with strollers -- especially if you plan on walking.

Check back here on Saturday, June 6th for Post-Race tips.

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, Seattle Fitness Examiner

Brenda Asheim is a freelance copywriter who has lived in the Seattle area for 45 years. A 2nd Degree Black Belt and certified Taekwon-Do instructor, Brenda is also passionate about yoga, Zumba, skiing and hiking.

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