It can be really exciting to join a 5k race, however, you must have a strong nerve to take this on. It can be fairly taxing a week ahead and it can be worse on the race day, so try to keep stress off. Given that this is your first race you must be totally prepared to handle it like a pro. Well, the days preceding the race can be stressful for even the seasoned racers, and therefore, make sure that you are healthy and are feeling calm as the day arrives. While you are prepping up for the final day, you may also what to eat before a 5k to be able to complete the race. There’s a lot of preparation that goes into it and so before you hit the track. Here are a few things that you should keep in mind.
Table of Content
- Basics of 5K
- 5K Preparation: Gear up for the Race
- What to Eat Before a 5K: Prep up a Week Before the Race
- Eating Right and Light on the Race Day
- Couch to 5k: Important Factors to Consider for 5K Race
- Get in Line
Basics of 5K
What is a 5k run and how far is a 5k?
If you are wondering how far is 5k, then this answers your question. 5k refers to five kilometres, therefore, it’s a competition where runners participate to run for 5kms, or what we call as long-distance running, or 5k road race. It is different from the 5000 meters track running as it’s measured in meters and not Kilometres. Although this is the shortest running competition among all, this is also most popular among the beginners or runners who run infrequently. A 5k run is, therefore, much easier to complete in comparison and requires no endurance training.
However, just like any other race, you must ensure that you are completely fit before you hit the track. It can easily become the test running competition if you are looking forward to advanced races. However, to make sure that you are completely fit before the race you need to follow the right diet a week before along with a pre-race breakfast to fuel your 5k.
5K Preparation: Gear up for the Race
How to prepare for a 5K?
Now that you have finally gathered the courage to register for the 5k, you should make sure that you have enough rest before a race along with proper nutrition. A 5k run requires a lot of preparation, strength and energy, and so focusing on the right diet will help go a long way on the race day. Let’s see how to prep for a 5k.
Nutrient variation for 5K
Remember that a 5K is not a marathon and so, the food that you eat for a 5k race would be different from when you run a marathon. According to experts. It’s not the food that varies much between the short and long distance runs, but the nutrient value does. You would need a higher amount of protein for long distance runs especially because it is not very muscle sparing along with higher amounts of complex carbs as you would need more stored energy to finish the longer distance properly. Therefore, there is a difference in the nutrient percentage for a 5k and a marathon.
What to Eat Before a 5k: Prep up a Week Before the Race
Let’s guide you with what to eat before a 5K and how to stay on the right side of the nutrition and diet.
Nutrition During the Training
You must ensure that you prep your body with the right nutrition during the training. A right diet will help you perform throughout the training while it will also help you improve and recover.
Make sure that you consume lots of energy-rich carbohydrates like bread, grains, oats or pasta before you start your workout. While oats will provide 30gms of carbs, two slices of bread will help you with 28 gms of carbs. Our body requires 20 to 40 gms of carbs for most adults.
Your body also needs proteins as it helps your muscle tissues to repair and rebuild when torn or broken during training. You must have at least 20gms of protein right after the workout session and for the rest of the day 1gm per pound of body weight. You can consume foods like eggs, (7gms of protein), cottage cheese (20 to 25gms of protein), or lean meat of any kind for protein. Whatever, you eat you should know what your body can digest well in the system. It’s best to avoid trying any new combination of foods before the race as it may lead to an upset stomach.
In fact, it will be good to create a menu for the race week that will suit your stomach and that can be digested easily. Make sure that you do not just follow what others eat, but create a diet menu as per your body requirements.
What to Eat the Week Before the 5k?
Make sure that you consume foods that have a moderate amount of carbohydrates. This will help store glycogen for the whole week until the day of the race. Consume about 3 to 5 gms of carbs per pound of your body weight each day that can include food items like potatoes, broccoli, veggies, and oatmeal.
What to Eat the Night Before a 5k?
We keep hearing that loading yourself with carbs before the race can be could and so, end up stuffing ourselves with an excess of carbohydrates. Instead, we should continue eating as we have been the week before until the race day, for up to a max of 5.5gms of carbs per pound of body weight. No matter how far is a 5k run, getting proper nutrition, the night before the 5k race is extremely important. However, a right meal before the race could be different for different people.
While you wonder what to eat the night before a 5k, the right meal totally depends on one’s body and your ability to digest it. An ideal meal should comprise mainly of carbs that can help accumulate the glycogen fuels in your muscles. These carbs can be some rice or pasta, vegetables along with chicken or fish as the protein.
Wondering which foods should be best for you and what to eat before a 5k?
Any food that has a moderate to a high glycemic index are the best options the day before the race. These foods help your body to digest properly and release energy slowly. Whole wheat pasta (40 to 50gms of carbs) and vegetables would be the best choice for the day preceding the rest.
Eating Right and Light On the Race Day
If you are running 5k late in the afternoon or one in the evening then it’s better to keep your breakfast and lunch light and healthy. These two meals will make a great difference in your race performance.
Breakfast Option Before the 5K race
So feed on carbs and some lean protein for breakfast. Listed below are some options for you:
- Scrambled eggs as a topping on a bagel
- Mix of fruits and granola bars with low-fat yoghurt.
Stay away from high fibre cereals unless it’s below 5gms per serving.
Lunch Option Before the 5K race
Keep it light at the lunch by staying away from high-fat and protein sources as these are difficult to digest.
- Stick to pasta (one cup) topped with skim milk (one cup) and marinara sauce.
- Turkey sandwich can be a great bet. This sandwich with pretzel sides and a bottle of water should be enough to help you finish the race.
What foods to avoid before the race?
Make sure that you avoid any cheese, mayo, veggies, or a butter garlic bread on the race day. You should not be feeling too full before the race so, don’t stuff yourself up and keep it easy.
Snacking is the key
When hunger strikes during the race, having a small snack should calm your appetite while making you not so full. Make sure the calories you consume should not be more than 250 calories. Snacks that’s high in carbs and contains less than 10% protein and fat is ideal during the race. A handful of crackers or a small banana should do the trick. However, it’s important to wash this snack down with max 10 ounces of fluids. It can be water or any sports drink.
Fluids are important
While staying hydrated is extremely important in the weeks before running 5k by sipping water throughout the days, you should also make sure that you have plenty of fluids before the race as this helps wash down the pre-race meal. You must consume around 20 ounces of fluids two to three hours prior to the race.
This should be followed by another 10 ounces of fluids 20 minutes before you hit the track. Yes, you can even consume beverages like tea, coffee or a sports drink before you run if you are used to these fluids and they don’t disturb your system.
Couch to 5k: Important Factors to Consider for 5K Race
Do Some Scouting
Prepare yourself for the race day by attending a 5k race weeks before and be the spectator. Take a mental note of all you see and observe keenly from the beginning of the race to the end to the even the parties after the race. There is a specific pattern that is followed in a race and observing one from close will help you get an idea before your race day while it will relax your mind.
5K Clothes Prep
Just as your food, you should also know in which type of clothes would you be comfortable for the 5k race. It’s a long race and you do not want to end up with a malfunction or any discomfort thereby, affecting your race. Once you know which clothes will suit you the best for the race, make sure that you keep them ready the night before. This will make things easier for you in the morning of the race as you can easily find the dress and slip in it.
Relax and Visualize for Your 5K
Relaxation is another very critical aspect before the race that needs equal attention as right food or perfect clothes. Since it can be tough to get proper sleep the night before the 5k race, it will be better if you start getting quality sleep the week of your race. Go to bed early while ensuring that there is no distraction while you sleep. Switch off the lights, and put your phone on silent mode to keep any sounds away. This will help you relax and make a marked difference in your race performance.
Get Plenty of Sleep
So, if you are struggling to get a good night’s sleep the night before the 5k race, you can try a 2-minute breathing exercise. In this exercise, you must switch off the lights in your room first making sure that the entire room is dark. Lie down on your bed and shut your eyes. Now, breathe in and breathe out slowly and deeply through your nose and into your stomach while observing the sound of your breath. Try and focus on your breath even if your mind wanders.
Now that your breath is deep and serene, picture yourself running on the race track, starting from waking up, getting ready for the event that is, wearing your clothes to standing at the start line of the race track and then finishing it up with finesse. Visualize that you are running on the tracks pretty strong and passing through all challenges smoothly, making it to the finishing point of the 5k race.
Try this brief breathing exercise and feel the difference with calm nerves during the race day as it helps you with a sound sleep.
Get there early
Waking up early on the race day has its own benefits. While you get ample time to get ready for the 5k race, you would also have enough time to park your car, pick up the packet, wait in the restroom, and warm up. It’s better if you arrive at the race venue at least an hour ahead knowing all these prerequisites. Kudos to you, if you have already done the reiki earlier!
Keep it positive
Being positive helps you sail through all kind of difficulties in life and not just during a race. Things can get tough during the race day as it’s pretty common to have that fear of finishing last. You may fear of failing or slowing down, but all you need is the “Can do” attitude that will help shift your focus from any pain to finishing strong. Prep up your mind with positive thoughts the week of the race and you should be in all force during the race day.
5K Race Day!
Okay so, now that you know what to eat before a 5k, the next important thing would be to wake up early and fresh on the race day. You should have enough time in your hand so that you can relax and get ready. You should have enough time in hand for your washroom chores, double check your clothes and get everything in sync before you head for the race.
Get in Line
Now that you have reached the starting line, hold on to your nerves as it can be baffling among so many participants with different paces. For a beginner, it would be wise to start in the middle of the pack or from the back. This will not only help you match pace with beginners like you, but you will have many people in front of you to chase down. Doesn’t that sound exciting?
Prepping up a week ahead of the race and knowing what to eat before a 5k will help you calm your nerves during the actual 5k race event. Whether you are a beginner or a pro, staying organized and prepared will help you sail through any form of challenges on or off track on the race day. Have control on your mind, focus what’s ahead, and get going!