PUBLISHED 06/08/2007
Mistake: Too fast, too soon
"Most first-time racers go out too fast and are miserable by the second mile," says women's running coach Jane Serues. Even veteran runners get caught up in the race-day enthusiasm--and other faster racers.
Easy Fix:
"Start out at a comfortable pace," says Serues, "a pace where you're not killing yourself and can still converse with deep breaths in between sentences. No huffing and puffing." Then try to run each mile just a little bit faster, so that your last mile is the fastest. "A strong finish leaves a better taste in your mouth than a great first mile with a cross-eyed finish," says Chris Carmichael of Carmichael Training Systems.
Mistake: Too much food
RW columnist Jeff Galloway says many first-timers eat too much before a race, particularly the night before. Carmichael agrees. "You don't need to carbo-load for a 5-K," he says. Most people have enough stored energy in their bodies to run a 5-K without taking in any additional calories.
Easy Fix:
"Eat less than normal before the race," says Serues. Try small meals the day before, and something as simple as a banana and a glass of skim milk on race morning. "The key is choosing something easy to digest," says Serues. "Not ham and eggs, which your body has to work hard to break down."
Mistake: Too little warmup/cooldown
Your body needs to warm up properly before it can run well at the higher intensity required to race a 5-K. And a postrace cooldown helps you recover more quickly so that you'll feel better the day after the race.
Easy Fix:
Include a 15-minute warmup before the race, and a 15-minute cooldown afterward, says Carmichael. For both, mix walking and jogging to help ease into and out of your race pace.
