Race Jitters

This is it! You've made it to the week of your first race, a 5k. Do you feel nervous?

Many people who run races, no matter how long they've been doing it, get performance anxiety, or what is commonly called "pre-race jitters." It's very normal. But there are some things you can do to reduce those pre-race jitters.

The most important thing to tame those jitters is to be prepared. There are several things you need to be prepared for: training properly, eating properly, having the necessary equipment ready, and knowing where to go and when.

If you've trained well, following the training plan fairly closely, you should have no problems completing the race. If you can run 3 miles, you can certainly run 3.1 miles. Even if you have missed a few workouts, you should still be okay. You're not going to the race to win it. You're going to complete it. One of the best things about running your first race is that there are no expectations. You could set some goals if you like, such as running the entire time. But for the most part, if it is your first race, your only goal should be to finish.

Eating properly before the race is important. Most races are run in the morning. Don't go to the race on an empty stomach. Try to eat something that will give you energy. A bagel is a good option (whole wheat if you can find it). Do not drink acidic juices, as it may make your stomach hurt as you run. Drink plenty of fluids before, during, and after the race. You should drink at least 8 oz of water before the race. If you need a break during the race, the best place to stop is at the water stop where you can rehydrate as you take your break. Most 5ks have at least one water stop. Many have two or three (one at each mile). Check the race website to find out how many water stops there are along the course.

Set out your equipment the night before. Shirt, shorts, race number and pins, shoes, socks, hat or visor, watch or other timing device, etc. Have it all out and ready to go. There often is a place to check your belongings at a 10k or larger (especially if it is a point-to-point course). If so, do you have the proper bag and tag to put your items in? Having everything ready ahead of time will help you sleep better at night knowing you won't forget anything.

Make sure you know where to go and how to get there. Often times the roads around the race will be closed off to prepare for the runners. Be sure to know where you need to park and how to get there to avoid the closed roads. Find out where the starting line is and where the finish line is. If possible, drive the course a day ahead of time to see where the more difficult spots are (hills, turns, etc). If you know what to expect, you will be less worried about the unknown.

Set your alarm and try to arrive to the start line at least 30 minutes before the start of the race. That gives you extra time in case there are long lines or a lot of traffic. It will also give you time to make that last minute pit stop at the porta potty before the race if you need it. It will also give you time to do your warm-up walk or jog.

Knowing what to expect and being prepared is the biggest way to calm those jitters. Good luck!!