3 Common Questions Asked about 5K Races

1) Should I eat before a 5K?

Yes, you should definitely make sure you eat something before the race. Most races are held in the morning, so if you don’t eat anything for breakfast, it will have been many hours since your last meal.  

The key is when and what you eat.  You don’t want to eat immediately before your race because that may lead to cramping or side stitches. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running.

Pick something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high fibre foods, as they may cause gastrointestinal distress.

Stop drinking water 30 minutes before the race. It is super important to be properly hydrated before you run a 5k race. However, while drinking water the night before and morning of a race can help with performance, drinking water too close to the time of the event can cause bloating and discomfort, which can interfere with successful running.

2) Should I run the day before a 5k?

There is really no right or wrong answer here. It is good to rest your running muscles in preparation for a race, so many runners like to relax and not run the day before. They say that they feel fresh and ready when they get to the starting line. But other runners will swear by running very easy for 20 minutes the day before a race, saying that it helps them loosen up and shake off the nervous feelings.

So, you really must to do what works best for you. If you are the type of person who gets race anxiety, it might be helpful for you to do a very slow, 20-minute jog the day before. But if you think you perform better on rest, then just relax during those 24 hours leading up to the race. Whatever you do, just make sure that you don't do a long or intense hard workout, like a long run, speed workout, or strength training, that's going to leave you feeling tired or sore the next day. Keep it short and easy.

3) Can I wear headphones in a 5k?

Unless you are competing for an award in the 5K, you are allowed to wear headphones. But many race directors still discourage use of headphones during races for safety reasons. If you are listening to music during a race, you may not be able to hear instructions from race officials and other runners on the course. One of the basic rules of racing etiquette is that you can hear others, so you can move out of the way or stop, when necessary.

The other warning about wearing headphones during a race is that you'll miss out on a lot of the race excitement. You won't be able to listen to bands, hear people cheering, or talk to other runners. There's also a chance that your music listening device could stop working during your race, so it's important that you don't get totally dependent on it.

If you need your music to stay motivated or beat boredom during the race, try using it on a low volume or with one earbud out, so you can still hear. 

All the best

Run and Smile always!