Physical Preparation
Listen to your body. As mentioned previously, there are no workouts the week prior to any distance race that can enhance your preparedness. A general rule of thumb is that less is best. The physiological effects of training don't kick in for a week to ten days, so the workout you do today will not immediately enhance your level of performance.
Remember also not to try anything new the week prior to and during your 5K. There are so many heartbreaking stories of runners who tried something new in the week prior to a race, only to injure themselves and not be able to participate in the event at all. Don't let that happen to you.
The following are some 5K pre-race reminders:
Preregister for the event to save time and money.
Remember that the race will begin on time and regardless of almost any weather conditions (except perhaps lightning storms).
Arrive at the race site early.
Pin your race number on the front of your shirt or singlet.
For computer-timed races, be sure that your computer chip is attached securely to your running shoe (for example, on an eyelet or on laces located midway down the tongue).
Psychological Issues and Concerns
Remember that it is normal to be tense or nervous prior to a road race of any distance. Even the most seasoned runners experience these feelings. To help yourself stay calm and focused, avoid spending too much time with participants who are excessively stressed out or negative. These individuals may adversely affect your state of mind—something you certainly don't need.
Alert
Don't overpack when going to a race. Between the freebies you're given at the race and the goods you'll want to buy, you may have a lot to carry. If you're walking to the race, take a small bag that can be checked at the start. If you drive to the race, you can put your items in your car.
If you find being in the company of others prior to an event comforting, gravitate toward those who appear focused and relaxed. Some runners find it calming to spend a few moments alone. Through racing you'll figure out what works best for you.
Prior to the start of the event, you'll notice a variety of pre-race activity. You'll see some runners stretching, some doing pre-race warm-up running, some taking in extra fluids. Don't second-guess yourself and think you should be doing any of these for a competitive advantage.
If you try doing something different from your tried-and-true warm-up routine because you see others doing it, it may backfire on you during the race. Relax, do what you've rehearsed during your training, and feel good about it.
