How to Get Ready for Your First Race!
If you’ve been running throughout the summer—congratulations, you’re amazing! And if you’re just getting started and want to know how to prepare for your very first race, you’re equally amazing. Deciding to step out of your comfort zone and take on this challenge is something to celebrate.
With summer winding down, race season is just beginning to pick up. Fall is one of the most popular times for running events, with October often packed full of 5Ks, 10Ks, and even half marathons. That means you have about 5–6 weeks to prepare if you start now—perfect timing for your first race!
Where to Find Local Races
Looking for a race near you? One great resource is FindARace.com (U.S. version linked). It allows you to filter by distance, date, and location. Before registering, make sure you:
- Check the price and refund policy. Many races are non-refundable.
- Review the course and cutoff times. A well-organized race will share maps, aid station details, and finish line rules.
- Look for an expo or bib pickup details. Some races host an expo the day before, often featuring free samples, local vendor giveaways, and opportunities to meet other runners.
Building Your Foundation
Once you’ve signed up, the real journey begins: train, eat well, rest, repeat. Don’t feel pressured to hit a certain pace or distance too quickly—building a strong foundation takes time, and consistency is key.
Here are some important details to focus on during the weeks leading up to race day:
1. Nutrition
Practice eating before and during your runs to see what your stomach tolerates best.
- The night before, keep meals simple: think lean protein, easy-to-digest carbs, and minimal greasy or spicy food.
- For longer distances (10K and beyond), practice with gels, chews, or energy drinks before race day to avoid surprises.
2. Rest & Recovery
Everyone has a sweet spot for sleep—find yours. Aim for consistent sleep leading into race week, not just the night before. Your body repairs itself during rest, which is when you’ll see the real gains.
3. Hydration
Proper hydration starts days before, not just the morning of. Test how much water and electrolytes your body needs during training to avoid fatigue and cramps.
4. Pacing
Race-day adrenaline can make you start way too fast. Practice running at your goal pace during training so you can hold back early and finish strong.
5. Gear Check
Race day is not the time to try new shoes, socks, or outfits. Stick with what you know won’t cause blisters or chafing. Consider anti-chafing balms or tape if you’re prone to hot spots.
Bonus Tips for a Smooth Race Day
- Match your routine to the race schedule. If your race starts early in the morning but you usually run in the evening, try a few early runs to adapt.
- Arrive early. Give yourself plenty of time to park, warm up, stretch, hydrate, and—yes—find the restroom. Pre-race nerves are real; don’t be surprised if nature calls more than once!
- Warm up wisely. A light jog, dynamic stretches, and a few strides can help wake up your muscles.
Final Thoughts
Your first race isn’t about perfection—it’s about the experience. Take in the atmosphere, enjoy the crowd energy, and celebrate the fact that you showed up and crossed the start line.
Over the next few weeks, I’ll be sharing more in-depth tips on nutrition, pacing, and training plans for 5Ks through half marathons. Want them straight to your inbox? Sign up for my newsletter below!
