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# 10 Things to Know for Your First 10K! So you have registered for your first 10K?! Whether excitement or trepidation has got the better of you before your first 10K, hopefully these 10 points will be of use to you before the event. **1. Don't buy new shoes race week** New running shoes are so fun to get! However, don’t use your first 10K as a chance to break in a new pair of shoes. You will get enough use out of them during your training runs, and then you can wear them to your event. **2. Practice your race-day breakfast** Practice your breakfast. Make sure to find something that your stomach can handle before the big day. Test out a few different breakfasts for your long runs before hand and find something that works for you. **3. Start slower than you think you should** There is a lot of Adrenaline in a race. People start out way too fast for their own good. Try to hold back for the first 2 miles or so. By the time you hit mile 4 you’ll be gasping for air. **4. Learn the course** Study your course beforehand. Understand the ups and downs. You can train better if you know beforehand what to expect. **5. Don't skip the training runs** Three to four runs of moderate length throughout the week will typically do more good for you than the occasional long run. **6. Hydrate the days before, not just the morning of** Don’t try to make up for not a drinking a proper amount of water in the weeks leading up to the race by flooding your body with water the day before the event. Start to hydrate your body a week or so before the event and keep drinking plenty of water in the days leading up to the event. **7. Have a mantra ready** I know by 5 miles people start to feel tired and to have pain in their muscles but having a simple saying such as ‘Strong and steady’ or ‘almost there’ to repeat to yourself can really help. **8. Dress for 20 degrees warmer than it feels** You will begin to warm up as soon as you start to run so dress for being 20 degrees warmer than it actually is outside before you start running and you will be fine by mile 2. **9. Don't compare yourself to other runners** You will run past people who seem to be running effortlessly in front of you and then there will be others who will be walking behind you. Don’t compare yourself to other runners, just run your own race. Focus on your goal for running the 10K and then celebrate when you cross the finish line. **10. Celebrate finishing, not just your time** Your first 10K is to cross the finish line of your very first 10K. Celebrate that. It doesn’t matter how you did in comparison to everyone else who finished as well as you did, your goal was to finish your first 10K. Your very first 10K! That is something to be very proud of. That medal you just got? You earned it! Go out and kick some butt at your 10K and then enjoy some DELICIOUS pancakes!

Here are some tips to help you get ready for your first 10K race. Congratulations to you if you signed up for your first 10K! If you're excited, nervous or a combination of both, here's all the things I wish I had known before my first race. Number one – no new shoes race week! I want to say these talking points to you: I know those shiny new sneakers are tempting, but please don't debut them on race day. Do some training runs to get used to them before competing. 2. Race Day Breakfast Practice! Know what foods are right for you prior to race day. Nobody would like to find out that oatmeal is not good for him/her during the process. Do a number of things and try out the ones that work. 3) Go slower than you may feel like. It's a thing, race adrenaline, and it will fool you into getting off the start line. Save your legs for the first mile or two, grateful you did when you are huffing and puffing at mile 4! **4. Learn the course** If possible, scouting the trail first. If you know where the hills are, as well as where the flat and easy stretches are, then you will mentally prepare for these sections and be able to pace yourself smarter. Do not neglect to use training runs Consistency beats intensity. Running 3-4 times a week is more effective than doing one cardio-crunching session in a week. Hydrate the morning of and MINUS the day before! A good water intake for an hour before and during the race is not the same as being hydrated throughout the week. Start early. 7. Be prepared with a mantra! Just having an easy word to say to yourself – strong and steady or even just almost there – can get you over the hump, when and if you reach one (usually around mile 5). Undress for 20 degrees warmer than it feels Once you're on the move you will soon get warm. When you start sprinting, you're once again wearing clothes for comfort then you're sweating buckets, at mile 2. 9. Avoid comparing yourself with others that run. One person will walk past you like they're in the sails for swimming. Someone will be walking, instead. Yep it doesn't matter, it's your race, your pace and your goal. Run your own race. 10. Celebrate upon completion, not just for time Well, your first 10K is just about making it across the finish line. Don't let yourself be distracted by a number on a clock; remember the whole reason you drilled for weeks, you did something real. That medal? You earned it. Now go crush it—and if you like, pancakes afterward. So have you earned those too.

10 Raceday Tips for Your First 10K Race Congratulations on signing up for your first 10K! Excited, probably nervous but definitely a little of both? Here is what I wish someone told me before my first race. Don't buy new shoes race week I get it, those new kicks are calling your name but do not wear them on race day. Wear them in during training runs so you know exactly how they feel over 10 kilometers. Practice your race-day breakfast Know what agrees with your stomach prior to race morning. No one wants to find out half way through a run that oatmeal does not suit them Experiment with a few at training and go with what works. You are slower than you think you should be. Race adrenaline is real, and it will fool you into sprinting out of the start gate. You will curse yourself at mile 4 if you don't hold back for the first mile or two. Learn the course If you can, scout your route ahead of time. Being aware of where the hills lie (and where flat, easy stretches are) helps to mentally prepare and pace yourself more intelligently. Don't skip the training runs Consistency beats intensity. The third out of four moderate runs per week will take you further than one punishing, rare workout. Hydration == Days before, not morning of Drinking a gallon of water an hour before the race does not make up for 5 days of dehydration. Start early. Have a mantra ready During the hard moments (and they WILL come about mile 5), all you need is a short phrase like "strong and steady" or just "almost there" to pull you out of your mental slump. Wardrobe: dress for 20 degrees warmer than what it feels like You will get hot quickly once you start moving. Dressing for comfort at the start line would leave you sweating buckets by mile 2. No need to unit test Compare yourself with other runners Somebody will breezed right past you. Someone else will be walking. It does not matter — this is your race, your pace, and your target. Run your own race. Challenge yourself to finish, rather than racing against the clock The first thing for you, your 10K is about just finishing. Remember, you trained for weeks for this and achieved something real; don't let a number on the clock take away from that. That medal? You earned it. So go smash it — and then celebrate with pancakes. You've earned those too.

**10 things to keep in mind when you're running your First 10K** So, you have registered for your First 10K, congratulations. No matter whether you are feeling excited, nervous, or both, below is everything i wished somebody would have shared with me prior to running my very First Race. **#1 - do not buy new shoes before the week of your First 10K** I am aware that buying brand-new, shiny shoes may be a temptation. However, do not debut them on Race day. Get a feel for how the new shoes fit during training runs so that you know exactly how they will fit while you run 6.2 miles. **#2 - try out a breakfast on Race day prior to the week of your First 10K** Find out what does sit well in your stomach *before* Race day. It is highly unlikely that you want to find out mid-run that oatmeal does not agree with you. Find some alternatives during training runs and use the ones that work best for you. **#3 - go slower than you think you should for at least two miles.** Race adrenaline is real, and it will fool you into thinking that you are sprinting off of the starting line. Give yourself a couple miles to slow down and then settle into a good rhythm. Trust me, you will appreciate this when you aren't gasping for air at mile 4. **#4 - familiarize yourself with the course** If possible check out the course ahead of time. Understanding where the hills are (and also understanding where the flat and smooth parts of the road are) will help you mentally prepare yourself and allow you to pace yourself better. **#5 - take those training runs seriously** Being consistent is much more important than being intense. Doing Three or four moderate training runs per week will get you farther than doing one long and intense training run. **#6 - drink water days ahead of time; do not just chug water an hour before the Race** While drinking water right before the Race is beneficial, hydrating throughout the week has a greater effect on performance. Start drinking water early. **#7 - develop a mantra** There will be times when things become difficult (there likely will be around mile 5) and having a simple phrase to repeat ("strong and steady," "almost there") can keep you from falling into a mental rut.

10 Tips For Your First 10K You signed up for your first 10K! Awesome. Excited? Maybe a little scared? Maybe both. If I had known this before I ran my first 10K, I wish someone would have told me this… Don't get new shoes the week of the race I know how great new sneakers feel and they are SO much fun to run in but don't wear them on race day! You need to get your shoes run in before you have to wear them for 6.2 miles. Try your race morning breakfast in advance You need to know what you can eat that morning before you wake up. Nobody wants to try a new breakfast on race morning and have it sit weird in your stomach. Run slower It is super easy to run too fast early in a race especially when you're in all those runners and adrenaline is pumping. Slow down the first mile or two and you will be SO much happier at mile 4. Learn the course If you're able to run the course before the race you should do it. Knowing the hills and the fast flats will give you an advantage and help you mentally. Train, train, train 3-4 runs a week is enough. Start drinking a few days before Chugging a gallon of water in the hour before you run isn't going to do it. Start days prior. Know a mantra This one was so good for me to have. When I was tired and it wasn't a great day, I had one of my go-to's like "strong" "good job" or "almost done" and it gave me strength when I was tired. Dress like it's 20 degrees hotter than it is You're about to run 6 miles. It gets cold at the start line but you will warm up once you start running. Don't dress for where you are standing and wait for the race to start. Don't compare yourself to others Some people will run faster and some will walk. Don't compare yourself. This is your run and your finish. Don't get caught up in your time It's your first 10k! Just finish it and celebrate the fact you're going to have a new medal.

10 Tips For Running Your First 10K Race Today is race day! Today you get to run your first 10K! You may be pumped. You may be scared. You may feel a little nauseous. Whatever you’re feeling, here’s everything I wish I knew before running my first race. 1. Don’t buy new shoes race week Please, for the love of all things runners, do not run your first race in brand new sneakers. Buy them months ahead of time and wear them on every run so you know they’re broken in come race day. 2. Know your pre-race breakfast Don’t experiment with what you eat before running 6.2 miles. Eat something during your training runs and know that it works well with your stomach. Save yourself the stress (and the torture stop) and figure out what you’re eating on race morning before race morning. 3. Start out slower than you feel You think you can take that corner sprinting? Nope. Your body thinks you’re jogging during your warm-up but when you start your watch and head out, it’s going to want to RUN. Keep that adrenaline at bay for the first mile or so and you’ll have plenty of energy for the end of the race. 4. Familiarize yourself with the course Scope out the course online or better yet, drive or run it beforehand if you’re able. Some races are hillier than others. Knowing where you can pick up your pace can help you avoid blowing up too early. 5. Take every run seriously Sure, running a half marathon is impressive. But you can’t just run 13 miles one day and expect to be ready for race day. Get those miles in during training and take every run seriously. Three or four good runs will beat one random, awful run every time. 6. Hydrate starting Monday (or Sunday) Downing a bunch of water right before race day isn’t going to do you any good. Start hydrating early so you know you can handle the distance. 7. Prepare yourself with a mantra Something as simple as “strong and steady” can help you dig deep and keep running when your feet are telling you to stop. Around mile 5 I like to look at my watch and repeat “just around the corner, just around the corner.” It sounds dumb, but it works. 8. Wear clothes meant for 20 degrees warmer weather Trust me, you’re going to heat up quick. If you wear something that feels comfortable while you’re sitting before the race starts, you’ll be miserable halfway through. 9. Don’t worry about what other runners look like Yeah, that girl looks like she rolls out of bed and runs a 9 minute mile. That guy feels like he’s dying and everyone who passes him is laughing. Don’t worry about them. Focus on your form and your breathing. Run your own race. 10. Remember that finishing is awesome too It’s great to PR. It’s amazing to run under 60 minutes. But your first race isn’t about time, it’s about finishing! Don’t beat yourself up if you don’t hit your goal time. You trained your butt off for months and you finished a freaking 10K. Be proud of that! Good luck today! And afterwards, celebrate with pancakes. You’ve earned those too.

# 10 Tips For Your 1st 10k Race So you signed up for your first 10K?! Kudos! You may be feeling both excited and terrified right now (trust me…)!! Below are all the things I wish I had known before I raced my very first 10K. 1. Don’t buy any new sneakers the week of the race. I know it may be tempting to show off those brand new shiny sneakers but DO NOT wear them for the first time at your race. Wear them during training runs to understand how they feel for a total distance of 6.2 miles. 2. Practice your breakfast! You want to learn what your stomach best tolerates as a pre-race meal before the day of the race! It is no fun discovering during the race that oatmeal does not sit well with you! Utilize training to practice several breakfast ideas until you find one that works best for you. 3. Start off slower than you THINK you should. Race adrenaline can trick you into starting off too fast, so be sure to hold back for at least the first 1-2 miles. As you will thank yourself later when you have not completely run out of breath by mile 4! 4. Review the course map. If you can, try to find the route prior to race day. This will help you plan for any hills, flat stretches, hard turns, etc. and allow you to mentally pace yourself accordingly. 5. Don’t skip your training runs. Consistency is more important than intensity. If you run 3-4 moderate runs each week, you will have better results than one extremely hard workout as a training run each week. 6. Hydrate several days before, NOT just the morning of! Chugging a ton of water the hour before the race is not the same as staying well-hydrated all week long! Start hydrating early on. 7. Have a mantra available for when it gets tough (like at the 5 mile mark.) Having a simple phrase to repeat to yourself can serve as your ‘motivation’ and may help you through the tough mental times during your race (ie “strong and steady” or “almost there”). 8. Dress like it’s 20 degrees warmer than what it actually is. Once you start racing (for sure) you will warm up! If you are dressed comfortably at the starting line you will regret it after mile 2. 9. Do NOT compare yourself to other runners. I guarantee you someone will fly by you looking like it was no effort at all, and there will be someone walking in front of you. It does NOT make a difference, this is YOUR race and YOUR pace, and YOUR goal. So run your own race! 10. Celebrate crossing the finish line and not just the time it took. Your first 10K is about merely crossing that finish line—DON’T let your actual finish time take away from the fact that you put in the time to prepare to run a 10K (for an extended period of time). You EARNED that medal. Now it’s time to go crush it and reward yourself with some pancakes afterward—YOU have also EARNED those!!

So you signed up for the 10K. Woohoo! Regardless if you are anxious, pumped, or a blend of feelings – this information could have been SO useful to me when I completed my first 10K race! #1. Never wear brand-new shoes on race day I understand that those pretty sneakers gleam in your closet! Buy them before the training and use them until race day! You’ll be wearing them at the 6.2-mile finish line after all! #2. Practice with your race-day meal Figure out if your meal gives you an upset stomach in the weeks before. Who wants to wake up and eat a full bowl of Oatmeal, only to discover mid-race that you regret it! Test them out. #3. Start slow Your race day Adrenaline can trick you into sprinting out of the gates and you will thank yourself for not dying a death in the 4th mile when you sprinted out of the gates. Try holding back until after the first mile or two! #4. “Preview” your route If you are able to review the route in advance of your 10K, this will save you mental energy. You will be aware of where any significant inclines and declines are located and where the easier parts are. #5. Don’t pass up training runs! It’s very hard to run 6.2 miles without putting in a few training weeks before. Stick to a fairly consistent three to four moderately paced runs a week rather than working out a single grueling workout! #6. Hydrate in the days prior to the event Make sure you drink plenty of water a few days leading up to race day-don’t simply guzzle H2O at the last minute! #7. Develop a mantra for tough miles “Keep strong” or just “Almost there.” Mantras can serve you extremely well for getting out of the pit in mile 5 or 6 of a 10K. #8. Dress ~20 degrees colder than you’ll feel when you’re racing. You’ll warm up as soon as you’re moving and have plenty of opportunity to remove layers if needed. Otherwise, you’ll be dripping in sweat after two miles of warm weather (which may seem cold at the starting line). #9. Mind your own race-and stop comparing your speed to everyone else’s Let go of what anyone else is doing and focus on your goal, on how you feel, and on running your race at your own pace. There will be many different pace levels, walking runners included. You do you! #10. It is your very first race - celebrate!!! The goal is to cross the finish line. Whether you speed through it or take your time doing it, you achieved a huge thing that many others never do. A 10K finish medal will become your new favourite trinket.

# Tips for Your Very First 10K Race You must be so thrilled to be embarking on your first 10K race! It’s a lot of mixed emotions for sure. Here is a compilation of everything I wish I had known when registering for my first race. 1. **First Race = First Pair of Sneakers? Nope!** As tempting as it is, don’t use this race as an excuse to wear your new shoes. You should be practicing with your new sneakers well before race day. 2. **Test Your Breakfast** Do you have a favorite race morning breakfast? You’d better be sure it will be sitting well with you during the race and is not going to end poorly. Don’t find out the hard way. 3. **Control That Race Day Excitement!** That rush of adrenaline and excitement at the start of the race? Use it to your advantage and pace yourself for the first mile. You’ll be grateful you did for the rest of the race. 4. **Study the Race Course** Be sure to know the race course before you arrive. It is helpful to know where the big challenges (i.e. hills) are going to be. 5. **Never. Skip. Training Runs.** You’ll get the most out of your training with consistency. You’ll take training runs much more seriously when you know the importance. 6. **Preparation is Key! Hydrate Ahead of Time** You know you need to hydrate, but it is important you don’t underestimate pre-hydrating. You need to start early. **7. Identify a mantra** Keeping a mantra, like “strong and steady” or “almost there,” can help you pass through tough mental blocks, like the one that may happen around mile five. **8. Dress for the forecasted temperature minus 20 degrees** The start of the race will feel cold, but once you start going you will warm up. If you dress for the cold, you'll feel uncomfortable by mile two. **9. Do not self-evaluate in comparison to others** Someone may pass you running as if it is effortless; others may be walking. None of that is of any concern. You are there for you, so run for you. **10. An achievement is crossing the line, not your time** For your first 10k, crossing the line is all that is necessary to be proud of. Do not be disappointed that you earned a medal by training and achieving a great goal by putting a time on it. Get going and be greatly rewarded, and bring a well deserved treat of pancakes for yourself after.

10 Helpful Tips to Run Your First 10K Race You signed up for your first 10K — yay! So if you have butterflies in your stomach — some excitement, nervousness (all the feelings!), here is everything I wish someone had told me before my first race. Don't buy new shoes race week Those shiny new sneakers look appealing but don't pull them out for race day. If they work, break them in on your training runs so you know exactly what they feel like over that elusive 10K. Practice your race-day breakfast Experiment with foods that sit well in your stomach before race day. You definitely don't want to find out on the run that oatmeal doesn't sit well with you? Because why way waste time and resources with them during training, just test a few on your own in real world (rather than simulated) conditions. Go slower than you think is best Race day adrenaline is a real thing and it'll have you sprinting off that start line. Stay slow the first mile or two—your lungs will be grateful come mile 4 when you're not winded Learn the course Roads Ahead: If you can, check out the route beforehand Knowing where the hills are – and helping me refer to flat, easy stretches so you can prepare mentally and pace better. Don't skip the training runs Consistency beats intensity. One tough, infrequent workout will get you nowhere relative to three or four moderate runs a week. Things you should do the days before, not just morning of For example, chugging water an hour before the race is not nearly as effective as staying hydrated for the week preceding it. Start early. Have a mantra ready But when it gets tough (ehem, at about mile 5) one easy to remember word/phrase — such as "strong and steady" or even just simply remind yourself you're till on pace with e.g. “almost there” can pull you through the mental slump? Dress for 20 degrees warmer than it feels After starting to walk, you will warm up soon. If you dress as if you're going to be standing on the start line of a marathon, you'll look like you've sweat buckets by mile 2. Don’t compare yourself to other runners. Somebody will go past you with no effort. Someone else will be walking. But maybe It is ok—this your race, your pace, on you! Run your own race. Finish it, not just your time For your first 10K, literally all that matters is finishing. And you know, a clock tells time but it should never take precedence over the fact that you trained for weeks and did something tangible. That medal? You earned it. Go now and crush it — then go eat pancakes afterwards. You've earned those too.

# 10 Tips for Running Your First 10K Congratulations for signing up for a 10K run! Here are some things I wish I knew before my first race! **1. Do not get new running shoes the week of the race** Although buying new shoes sounds like a good idea, do not do it just before the race. Wear your shoes for at least a few training sessions to make sure you know how they feel. **2. Find the right breakfast for race day** Make sure you test out a few options before race day. Do not experiment with anything you did not try before. **3. Start slow** You will be tempted to sprint ahead because you are excited, but do not do it. Remember that a slow start does not mean that you will not win at the end. **4. Know the course** Try to find out more about the race track and see where the uphill areas and downhill areas are located. **5. Go for regular training runs rather than long workouts** Three to four training runs per week are better than one difficult exercise per month. **6. Hydrate a few days before the race, not just hours before** Drinking water half an hour before the race is not going to make a difference. **7. Choose a race mantra** Having a saying you can repeat during hard moments of the race will keep you motivated. **8. Dress up according to the weather forecast +20 degrees** You will get warm quite quickly while running, so wear clothes which would feel comfortable in 20 degrees more than the weather forecast says. **9. Do not compare yourself to others** You will always see faster people and those who seem to struggle to complete the distance. It does not matter since this is your race. **10. Celebrate completing the race, not its duration** Your time does not have to be the best. Just remember that you managed to do something many people cannot. Now go and complete your first 10K race! And, of course, you should celebrate it – perhaps even enjoy pancakes afterward.

So you’ve signed up for your first 10K—nice work. Seriously, that’s huge. Whether you’re psyched, nervous, or just wondering what you’ve gotten yourself into, here’s the stuff I wish someone had told me before my first race. 1. Skip the brand-new shoes Look, I get it. New running shoes are hard to resist, but don’t break them out on race day. Run in them a few times during training so you know they won’t start a blister halfway through. It’s not worth the gamble. 2. Test your race-day breakfast Whatever you eat before your runs, nail it down during training. The worst time to play food roulette is before a 10K. Try things out, see what feels right, and stick to your winner on race day. 3. Resist the urge to bolt at the start Race energy is wild—everyone takes off fast. Force yourself to take it easy for the first stretch. You’ll have way more left in the tank when you hit the halfway point. 4. Study the course If you can, check out the race map. Find out where the hills are hiding or if there’s a rough patch near the end. Just knowing what’s coming can save you from nasty surprises. 5. Keep your training steady You don’t need to punish yourself with all-out sprints or crazy mileage. Show up for those regular runs, keep things consistent, and you’ll build the strength you need. 6. Hydration is a week-long game Don’t just guzzle water the morning of. Start a few days out. Keeping hydrated makes a bigger difference than you’d think. 7. Have a go-to mantra Everyone hits a wall somewhere. Pick a phrase that feels good—doesn’t have to be fancy. When things get tough, repeat it. You’d be surprised how much it helps. 8. Dress like it’s warmer than it is You’ll heat up quick. If you’re cozy at the start, you’ll probably regret it by the second mile. Lighter layers are your friend. 9. Focus on your own run You’ll see people fly past you. Others will slow way down. Doesn't matter. This is your race, not theirs. Stick to what you trained for. 10. Celebrate the finish line Finishing is the big win here. Don’t get hung up on your time. Running 6.2 miles is no joke, and you made it. Enjoy that medal (or that high-five), and don't forget to treat yourself. Pancakes afterward? You earned those too. Go have a blast—you’ve got this.

# 10 Tips for Running Your First 10K Race So you've signed up for your first 10K, congrats! Whether you're feeling excited, nervous, or a mix of both, here’s everything I wish someone had told me before my first race. **1. Don't buy new shoes race week** I know those shiny new sneakers are tempting, but please don't wear them for the first time on race day. Break them in during training runs so you know how they feel over 6.2 miles. **2. Practice your race-day breakfast** Figure out what works for your stomach before race morning. Nobody wants to find out mid-run that oatmeal doesn't agree with them. Test a few options during training and stick with what works. **3. Start slower than you think you should** Race adrenaline is real, and it can trick you into sprinting off the start line. Hold back for the first mile or two. You'll be thankful later when you're not gasping for air at mile 4. **4. Learn the course** Check out the route beforehand if you can. Knowing where the hills are and where the flat, easy stretches are helps you prepare mentally and pace yourself better. **5. Don't skip the training runs** Consistency is better than intensity. Three or four moderate runs a week will get you further than one tough workout now and then. **6. Hydrate the days before, not just the morning of** Chugging water an hour before the race isn't the same as staying hydrated all week. Start early. **7. Have a mantra ready** When things get tough, especially around mile 5, having a simple phrase to repeat—like “strong and steady” or even just “almost there”—can help you through the rough patch. **8. Dress for 20 degrees warmer than it feels** You'll warm up quickly once you start moving. If you dress for comfort while standing at the start line, you'll be sweating a lot by mile 2. **9. Don't compare yourself to other runners** Someone will pass you looking effortless. Someone else will be walking. It doesn't matter—this is your race, your pace, your goal. Run your own race. **10. Celebrate finishing, not just your time** Your first 10K is about crossing the finish line. Don't let a number on a clock overshadow the fact that you trained for weeks and accomplished something meaningful. That medal? You earned it. Now go crush it—and maybe treat yourself to pancakes afterward. You've earned those too.