Dear Runners,

This week I wanted to do something slightly different with this section and that is to provide a checklist for anyone who is may be new to running or racing.  With the fall 5K only a few days away it is important to make sure you have your routine down so that you can relax and enjoy the race.  The following is a checklist in the form of a timeline.  Even though some of these items start the week of the race most concentrate on the night before and morning of the race. 

Racing is one of the most enjoyable parts of training and you are ready for this race.  Even though it’s perfectly normal to be a little nervous, try to take some time to enjoy the moment.  Particularly, after you line up for the start…take a minute to look behind you and in front of you.  You will see that there are thousands of people – just like you – getting ready to take part in the race too.  That is pretty cool!

Enjoy the upcoming races and remember to use the checklist to help finalize your race routine. 

Here is a YouTube video that is pretty motivating.  There is a video at the end that you can choose to ignore.  I am sending this for the initial portion.  Here you go.

Run well…


Shawn Herbig is an RRCA Certified Running Coach.  In his day job he owns a market research and data analytics firm called IQS Research. 

© 2013 Shawn Herbig

The Race Timeline

The week before

  • Reduce your miles to allow your body to prepare
  • Get rest
  • Stay hydrated and fueled
  • If you listen to music you may want to make a playlist to keep you motivated during the race

Day before

  • Schedule time for packet pickup – get 4 pins
  • Hydrate early and often
  • Don’t run today…you are already trained

Night before

  • Eat a sensible meal, keep hydrating
  • Lay everything out
    • Clothes (shirt, shorts/tights, underclothes)
    • Shoes
    • Socks
    • Bib/pins (pin bib on the front of your shirt)
    • Watch (charge your watch)
    • Gloves
    • Jacket for before the race
    • Sweatshirt to throw away
    • iPod if you want the music (make sure it’s charged)
  • Tell your Facebook friends about your race
  • Get a good night’s sleep

Race morning routine – just like you practiced!

  • Get up 2 to 3 hours before the start
  • Get dressed 
  • Check to see how many likes and comments you got on Facebook
  • Eat – 2 hours before
    • Foods you practiced on your long run days
    • 250-400 calories
  • Drink 
  • Drive – plan to arrive 45 to 60 minutes before the race
    • Park
    • Port a potty
  • Warm up – light jog for about 1/4 mile or until your muscles feel loose
  • Line up to start
  • Breathe and relax!

The race

  • Lining up
  • Pacing yourself for each race
  • Smile for the photographers
  • Water stops
  • Running with someone

After the race

  • Refuel
  • Rehydrate
  • Put on warm clothes
  • Celebrate your accomplishment with your family and friends
  • Stretch
  • Tell everyone on Facebook how great you did

Finally, relax.  You are ready and you will do fine!