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!

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.

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.

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.

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?

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!