Run of Hope 2024 5k Race Tips

Every race presents unique conditions which place different demands on those participating. With that being said, there is no one-size fits all approach to race preparation, rather general tips that one can follow to build a regimen that works for them. These are my tips that can serve as a ground work to prepare for a 5k . We all have different fitness goals, therefore everyone has different training and recovery standards that they must follow in order to meet them. Whether you plan to begin training now, or show up on race day to break in your new Nikes, we look forward to seeing you there and are excited for you. 

Adequate preparation is paramount in achieving your goals, but also for enjoying your workout and preventing injury.

 
Plan

• Set a goal. 
• Whether walking or running to set a PR (personal record), it is important to set yourself an achievable goal. 
• What pace do you want to run at? What is your target finish time? How many high fives can you give out? 
• The feeling of fulfilling a goal is a great mental boost. You deserve to feel accomplished!

Prepare

• Begin training and build up to running 5k. 
• Incorporate static and dynamic stretches into your pre and post routine.

Hydrate

• Start hydrating 2 days before. Anticipate losing a lot of water through sweat during the race. 
• This is a great habit to get into as it prepares your mind and body for the race in advance.
• Just like tests, you cannot cram or chug water right before the race and expect to reap the benefits. You should consistently hydrate up until the race and after.
  

Fuel

• Wake up early to allow enough time for a healthy breakfast and time to digest.
• Around 4 hours before the event.
• High quality carbs that digest well, lean protein, healthy fats. 
• I’ll have whole grain avocado toast with eggs.

Recover

• Hydrate, refuel, rest. 
• Stretch post race. 
• Have a cool down session the following day.
• Light exercise, <50% intensity. 
• Get adequate sleep the night of the race ~ 8 hours.

Have fun!

- mike