• Come ready to run and walk! Wear cool and comfortable clothing with good running or walking shoes. Caps, hats or any head covering is a good idea.
• Run or Walk within yourself - If you have not been training or exercising, play it safe and do not overdo it on race day.
• Be powered to exercise! Don’t wait until race day to hydrate. Be sure to drink 8 oz of water at least 20 minutes before the start of race and ensure that you run with extra water.
• While adhering to the COVID 19 protocols in your area, try and enjoy the run. See our suggested routes list and maybe encourage a group of friends to run with you.

Training Programme

Running a 5K race can be a daunting task. There are several things that you need to remember to do before, during and after the race that will make the experience much easier. The following 6 tips will help you to be prepared for the race, stay focused during the race and finish the race strong.

Practice

Once you have decided to enter a 5K race your next step is to begin practicing. Don’t show up the day of the race not having trained your body. You could end up with serious injuries. Figure out your weak spots while you are training. If you find yourself getting tired half way through the race, focus your attention on training a bit harder for that leg. Stay true to your workout plan during the race. Practicing prior to the big day will prepare you for what's to come.

Rest

The night before the race, get plenty of rest. You should do your workout early in the morning and get to bed at a decent hour. You will be more focused and ready to run the day of the race if you've had adequate rest the night before. Relax and don't over think the next day's events.

Hydration

Before you begin the race, hydrate your body. Drink plenty of water. Drinking at least 8 glasses of water a day will reduce the risk of dehydration during the race. Take a bottle of water along with you to the race. While most races hand out water along the way, being prepared with your own is important.

Stretch

Before the race begins, stretch your muscles. Warm up your body by doing stretches from head to toe. Stretch everything from your neck to your hamstrings. Warm up completely. You will find that it will pay off in the end. Save yourself injuries and put in the time stretching before the race.

Pace Yourself

When the race begins, pace yourself. While most runners will take off out of the gate fast, they find themselves losing momentum toward the end. If you start off your first half mile pacing yourself, your finish will be stronger. Save your energy for the last half mile of the race and give it all you've got. It will be more rewarding to have a solid finish than to finish barely hanging on.

Give It All You've Got

Save your strength for the finish. When you approach the half way mark you should be picking up the pace to finish strong. Give it all you've got in your last quarter mile. Not only will you sprint past runners, you will have an easier time finishing if you give it that extra push.

Running a 5K race is more than just a run. It can be fun and enjoyable for those that are dedicated to the process. Use these 6 tips to get you prepared for the race and to help you to achieve your goals.