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in Races, Runners' Roundup, Running, Running Tips · April 5, 2023

10 Important Race Day Tips for New Runners

As the spring race season is officially here, many new and seasoned runners are heading to the start lines of all types of races. I have some runners who I coach doing small town 5ks, and others doing large races like the Boston marathon. Whether you are a new or seasoned runner, there are certain race day tips to be mindful of. These are especially important if it is your first time racing or if it is your first time back to racing after a long period of time!

As the spring race season is officially here, many new and seasoned runners are heading to the start lines of all types of races. Whether you are a new or seasoned runner, there are certain race day tips to be mindful of. These are especially important if it is your first time racing or if it is your first time back to racing after a long period of time!

Race Day Tips for New Runners

1. Prepare ahead of time

Race day morning can be chaotic and stressful, so it is helpful to prepare ahead of time. Look into the race logistics to figure out what time everything starts, where to park, etc. A few days before the race check the weather and decide on what you will wear. If it’s going to be cold, but warm up during the race, you may want to plan for throwaway clothes to wear over your race outfit. Also make sure you have any fuel you will need purchased and ready to go.

2. Wear clothes you have run in before

When deciding on your race day outfit, make sure to choose running clothes that you have run in before. Preferably, try to wear this outfit for one of your long runs heading up to the race. This way you will know if it is comfortable or if it causes any chafing or anything. It’s not recommended to wear the race shirt because you likely will not have worn it before. You can save it for after you finish the race!

3. Know where to line up

Bigger races have corrals that are based on your expected pace/finish time. Often you can see pacers holding up signs showing the pace they will be running or expected finish times. Make sure to go into the correct corral based on which one you were assigned to. This will ensure that you don’t get boxed in and also that you don’t block other runners who need to get by you. If you choose to run with a pace group, find one that is close to your expected goal finish time. For smaller races, you should still try to line up with other runners close to your pace although it may not be as obvious. Unless you are trying to win the race, don’t line up in front. Ask around to see what pace others are running and try to place yourself accordingly.

start line

4. Start out slow on race day

If you are new to racing, it’s a good idea to start out slower than you think you need to. This will help so that you don’t go out too fast and hit the wall. This is especially true for long distance races like the half-marathon or marathon. For a 5k, you can focus on your effort and just make sure that your effort is not too hard from the start. However, since it is a shorter race you don’t have to go too slow in the beginning. Often times the first mile with naturally slow you down if it is crowded and you are around alot of other runners. Try not to waste energy by weaving too much at this point in the race.

5. Be mindful of other runners

As you are running be aware of other runners around you. If you are wearing headphones, keep them low, especially in the beginning of the race when it is more crowded. This will allow you to hear other runners around you. It is also nice to support other runners and thank the volunteers throughout the run. Doing so many even take your mind off the race momentarily which can be helpful! If you are running with friends make sure not to spread yourselves too far across the course. If there are more than 2 of you in a pack, consider running with no more than 2 across so other runners can get by you if needed.

6. Follow your race day plan

You may be going into the race with a plan, whether it’s to run a certain pace, or just cover the full distance. Try not to get too caught up with the excitement of race day. If you are planning walk breaks, make sure to still take those. Stick to the pace you trained for to ensure the best possible race results, and most enjoyable race experience.

7. Fuel and hydrate

For long distance races it’s important to fuel and hydrate throughout the run. Make sure you use fuel that you have taken before and that you know sits well in your stomach. You can check ahead of time to see what is offered on the course and when water stops will take place. You may want to bring your own water if you think you will need it. This would also give you the option to add electrolytes or fuel to your water if that is something you used in training.

race day tips for new runner: fuel and hydrate

8. Take walk breaks if needed

Don’t be afraid to stop and talk walk breaks! Especially if this is your first time covering a certain distance. Remember that forward is a pace and by walking you will still be moving towards that finish line. If you take walk breaks before you get too tired you may set yourself up for a more successful race overall.

9. Smile for the camera

Many larger races will have photographers on the course. Try to smile if you can, so you can save some good memories from your race.

Charles Street 12 3

10. Enjoy your race day experience!

Most importantly, enjoy the race day experience! If this is your first race it will likely feel overwhelming but also so exciting to cross the finish line. Try not to worry about the time and just enjoy your accomplishment.

You may also like:
Race Day Recovery Tips
How to Plan Your Strongest Race Year in 2023

What are your favorite race day tips for new runner?
Do you find it hard to race after some time off?

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Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs. Post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas!

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Reader Interactions

Comments

  1. Catrina says

    April 5, 2023 at 12:16 am

    After 20 years of racing, I still find it nerve-wracking to stand at a starting line. Your tips are excellent!
    I find being there early on race day relieves me of some last-minute stress and gives me enough time for the important toilet procedure. 🙂

  2. Darlene S Cardillo says

    April 5, 2023 at 8:16 pm

    I was just thinking about this. I usually race a lot but haven’t raced since the beginning of Dec…
    Thanks for your tips.

    Throwaway clothes and then warmer clothes for after the race.

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Just over here taking a mid-run break to wring out Just over here taking a mid-run break to wring out my shirt and hair 🥵 Seriously the amount of sweat on this run was unbelievable thanks to a dew point of 75. Have I just blocked out summers like this or is this one worse than usual? Honestly though I’d still take this over the cold!

Are you over the heat yet this year? I think it’s the humidity that’s really getting to me!

#run #runner #runnersofinstagram #summmerrunning
Ignorance is bliss, sometimes. (Until you’re dyi Ignorance is bliss, sometimes. (Until you’re dying 5 minutes into your run wondering when it will finally cool off again). But really, this time of year I feel like there’s no point in checking the weather. It’s either hot or really hot. #summerrunning
Another cloudy day at the beach. At least it isn’t raining and windy today. I felt the 95% humidity on this fartlek run (maybe last night’s wine and bad sleep too) so it was a tough one. But workouts are for building fitness, not proving fitness, right?! How do you move on past a hard workout?

#run #runner #runnersofinstagram #runchat #vacation
Just a few random thoughts (and videos) from Satur Just a few random thoughts (and videos) from Saturday’s race…even though this wasn’t a goal race there are always lessons learned!

First off, my daughter woke up  around 1 am the night before the race. She almost always sleeps through the night now, but out of the 2 races I did this spring she woke up before both of them. It’s like she knows I am going to leave somehow. At least this time she went back to sleep pretty quickly and so did I!

Parking was easy, but it was a long walk to and from my car! (In past years I had parked closer but there was a ton of traffic coming and going)

The start line was so crowded that I couldn’t line up in the appropriate pace area. Many runners had the same challenge so the first few miles were chaotic with some people around me walking and others trying to run faster and weaving. I was just trying not to crash into anyone.

I didn’t bring my own water and wish I did! I needed it due to the weather and the water stops really slowed me down.

My watch never lined up with the mile markers. For some miles it was far ahead and others it was far behind. But overall my watch read 10.09 so it wasn’t too far off overall. 

Hard iced tea is a nice post race option. They also had hard lemonade and Heineken. (A few sips was good enough for me though)

Spring races < Fall races!

What’s the best post run beverage you’ve gotten after a race?

#run #runner #runchat #runbaltimore #baltimore10miler
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