The Flower to Tower 5k at Bowman’s Hill is just a few weeks away! You may have already taken the first few important steps of signing up, training and getting motivated. As we approach the event date and you continue training, you should also keep the following tips in mind for the days leading up to the race.
Relax & Get Plenty of Sleep
If this is your first 5k, you are probably really excited and also really nervous for race day. It’s completely normal to feel nervous before a race, even if it’s not your first. In the days leading up to the race and especially the night before make sure to focus on relaxing activities. Also make sure to get plenty of sleep two nights and especially the night before the race.
Don’t Push Yourself
In the week before the 5k don’t overexert yourself with training. Do easy, short runs of 25 to 30 minutes in the week before the race. You can either rest the day before the race or run a quick 20 minutes just to keep everything loose and flexible. You want to make sure you have enough energy, mentally and physically, for race day.
Eat the Right Food
The night before the Flower to Tower 5k make sure not to overeat. Just eat a normal, healthy dinner of regular portions. Stick to foods that you’ve eaten before runs during your training period. On the morning of the race, aim to eat about two hours before the event. Eat something simple like a bowl of cereal, a protein bar, or a piece of toast or a bagel with peanut butter. It’s really important to eat something with high protein for energy and something you can digest easily. And don’t forget to hydrate!
As race day approaches; check the weather forecast so you can plan your outfit accordingly. Keep in mind that the Flower to Tower 5k Run/Walk course will be shady. Don’t wear any brand new clothes on the day of the event. Wear running clothes that you have been wearing during training so that you are comfortable. Lay your outfit out the night before so you are completely prepared on the morning of.
Get There Early & Warm Up
Give yourself plenty of time the morning of the race so you have time to park, sign-in, go to the bathroom and warm up. It’s important to warm-up before a 5k so you can slowly raise your heart rate and get your muscles ready. About 25 minutes before the race begins, jog for about 10 minutes and then slowly build your pace for 5 minutes. Then, gently stretch any tight muscles after your warm-up.
If you haven’t registered for the Flower to Tower 5k Run/Walk there is still plenty of time! Go to Active.com to register. Remember, you don’t have to be a runner to take part in this fun, family event. We will have a 1-mile fun walk for children and people who don’t wish to run and plenty of post-race festivities including: live music from the band, Used Karma, food from Bitter Bob’s of New Hope and massage therapist, Deanna Bender onsite. Join us to RUN THE HILL!