Pre-Race Tips for the Dominick Calhoun 5k

Run the Course for Dominick Calhoun April 21st. Lori Murphy gets you into running shape with a training plan to get you across the finish line and pre-race tips to get you ready for the big day.

Is your excitement building about race day? Maybe this is your very first 5k or potentially your first one of the season. We've put together a list of pre-race tips we think may be helpful:

First Timers

  1. Don't Try Anything New - This includes shoes, clothes, food, etc. If you have new shoes make sure you've used for them for a few weeks first. New clothes, at least go for a trial run in them to make certain you will be comfortable. Don't try a new food ... it might not agree with you on race day! 
  2. Do Not Overdress - Good rule of thumb is to dress as if the weather is 15 degrees warmer than it is. You will typically warm up this much during the race.
  3. Get Your Sleep - Make sure you get enough sleep 2 nights before the race. Chances are pre-race jitters may keep you from sleeping well the night before. 


  1. Eat Well - the week leading up to the race, stay away from junk. Vary your diet with non-grain sources, such as fruits and starchy vegetables, to benefit from a wider range of nutrients.
  2. Don't Skip Breakfast - studies show that a pre-race meal keeps your blood sugar steady and provides energy to power you through.
  3. Don't Drink Gallons of Water - drink fluids as you normally would to stay hydrated. On the morning of the race, drinking 16 ounces of water two to three hours before the start, giving your body time to process extra fluid; drink another one to two cups right before the gun goes off.

We've got the last 10 days of your training plan all mapped out. Break out the appointment calendar one more time!!

Please consult with your doctor before starting any exercise program. Modify this plan to include walking or walk/run combination if you need to.

  • Day 1: Run 30 Minutes
  • Day 2: Cross Train - Spinning, Aerobics Class, Strength Training, Elliptical, Swimming, etc. Cross training should be aerobic in nature but low impact on the body.
  • Day 3: Run 20 Minutes
  • Day 4: Cross Train
  • Day 5: Rest/Stretch - consider a Yoga class
  • Day 6: Run 25 Minutes
  • Day 7: Cross Train
  • Day 8: Run 15 Minutes
  • Day 9: Rest/Stretch
  • Day 10: RACE DAY!

Here's the most important tip of all ... just have FUN!

This post is contributed by a community member. The views expressed in this blog are those of the author and do not necessarily reflect those of Patch Media Corporation. Everyone is welcome to submit a post to Patch. If you'd like to post a blog, go here to get started.


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