How to prepare for your first running event | 4 min read

Preparing for your first running event can blend excitement and nerves, but you can turn it into an incredible experience with the right approach. Whether you’re aiming to complete a 5km, 10km, or even a 21km half marathon, a proper plan will help you stay on track, reach the finish line, and enjoy every stride along the way. Here are some essential tips to ensure you’re race-ready.

Develop a realistic training plan

Starting with a structured training plan is key. Aim to build a routine where you run three to four times per week, gradually increasing your distance and pace as the race day approaches. This gradual progression helps prevent burnout and overuse injuries, while allowing you to adapt to the demands of longer distances.

To keep your training diverse and effective, incorporate different types of runs. Interval training, for example, involves alternating between fast and slow running, helping you build speed and stamina. Tempo runs are performed at a ‘comfortably hard’ pace and will improve your overall endurance. Lastly, long-distance runs are crucial as they mimic race conditions, building the mental and physical stamina needed to complete your event.

Don’t skip strength and flexibility training
Running alone won’t prepare your body for the challenges of a race. Supplement your runs with strength training exercises, focusing on the legs, core, and upper body. Exercises like squats, lunges, and planks improve muscle strength and endurance, which can make you a more efficient runner. Flexibility training, such as yoga or dedicated stretching sessions, is equally important to maintain muscle elasticity and prevent injuries. A well-rounded routine that combines running with strength and flexibility training will not only improve your running form but also help you recover faster.

Invest in the right running gear
Comfortable, quality gear can make a huge difference on race day. Choose a pair of running shoes that suit your gait and are designed for your race’s terrain, whether that’s pavement, trail, or track. Aim to purchase your shoes a few months ahead of the race and break them in gradually to avoid any surprises like blisters or discomfort.

It’s also a good idea to test your race-day outfit during training. This way, you’ll know if your clothes might chafe, feel too tight, or shift uncomfortably. Weather-appropriate gear—like moisture-wicking fabrics, layers for cold temperatures, and sun protection for warm days—will also help keep you focused on your race rather than your clothing.

Fine-tune your preparation in the final weeks
In the two weeks leading up to the race, begin to taper your running distance to give your body a chance to recover. Tapering allows your muscles to rest and adapt to the training you’ve done, so you can feel energised and refreshed on race day.

Prioritise sleep during this period, aiming for at least seven to eight hours per night. A balanced diet is also crucial—emphasise nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Complex carbohydrates, in particular, provide sustained energy. Hydration is essential too, so drink plenty of water in the days before the race.

Race day essentials
On the morning of the race, eat a light, carbohydrate-rich meal about two to three hours before starting. Great options include oatmeal, toast with peanut butter, or a banana. Avoid anything overly rich or hard to digest, as this can cause discomfort while running. Arrive at the race location with enough time to warm up. A light jog, combined with some dynamic stretches like leg swings and high knees, will help loosen your muscles and reduce the risk of injury. Once you’re warmed up, take a few moments to centre yourself, visualise your race, and focus on the journey ahead.

Celebrate the experience
Running your first race is a memorable experience, and it’s about more than just reaching the finish line. Embrace the event’s energy, cheer on your fellow runners, and enjoy each milestone along the route. As you cross the finish line, savour the sense of achievement that comes from accomplishing a goal you’ve worked hard for.

If you’re ready to experience the thrill of a race, join us for the Intercare Classic Road Race on 1 February 2025. With 5km, 10km, and 21km options, there’s a distance suited to every runner. Prepare well, and we’ll see you at the start line, where you can put your hard work to the test and create lasting memories.