Beginner Monday: Your First 5K & What to Expect on Race Day

After twelve weeks, we’ve finally reached the last step in your Beginner Monday journey: preparing for your first 5K race day. Whether you’ve followed the series from the start or stumbled upon this article as your first step, welcome and well done! It’s been a pleasure to help guide you through the process of getting into running.

Race day can feel both exciting and nerve-wracking, especially if it’s your first experience of an organised run. But with some preparation and a few insider tips, you’ll cross that finish line with a smile on your face

What to Wear:
Comfort is essential on race day. By now, you’ve likely discovered your go-to running gear. Stick with what works,  this is not the time to try brand-new shoes or clothing. Avoid cotton tops that might hold sweat and instead opt for moisture-wicking fabrics.

Check the Weather:
Plan for the conditions. If it’s chilly, layer up with a lightweight jacket you can remove once you’re warmed up. If it’s hot, dress for ventilation and don’t forget sun tan lotion.

Fuel Up:
Stick with your usual breakfast. Something light, like porridge or a banana, works well for most people. Eat early enough to let your stomach settle.

Get There Early:
Arrive with plenty of time to collect your race number (if required), familiarise yourself with the route, and use the toilet. Many first-timers underestimate how busy these events can be!

Warm Up Properly:
A gentle jog, dynamic stretches, and some mobility drills will loosen you up and get your heart rate in the right place before the race starts.

It’s normal to feel anxious, but remind yourself that you’ve done the hard work. You’re prepared and ready. Focus on the positives – the atmosphere, the community, and the sense of achievement waiting for you at the finish line.

If you’re nervous about pacing, start slow. Many new runners set off too fast and burn out. Aim to finish strong, not gasping!

Follow the Route:
Pay attention to race signs and marshals. If the event offers water stations, only take water if you need it and be mindful of other runners around you.

Enjoy the Experience:
The energy of a 5K is electric. Embrace the cheers, the camaraderie, and the sense of being part of something bigger.

There’s nothing quite like the feeling of crossing the line after completing your first 5K. Take a moment to soak it in. Whether you walk, jog, or sprint across, it’s your achievement to celebrate.

This marks the final article in the Beginner Monday series. Over the last 12 weeks, we’ve covered everything from the Couch to 5K programme to running form, overcoming mental blocks, and finding your stride.

Whether you’ve followed along week by week or are just finding us now, we hope these articles have inspired you to lace up your shoes and get moving. Running is more than just exercise – it’s a journey of self-discovery and joy.

But remember, this isn’t the end of your running journey, it’s only the beginning. From here, you can look forward to running longer distances, exploring new routes, or maybe even setting a new personal best.

Thank you for joining us on this journey. And who knows? Maybe we’ll see you at the start line of your next race.

Happy running!