MYA’s Beginner’s Guide to Running Races

Feeling inspired by the thrilling races your children are running? Well, you’re in luck! Parents can also be runners! 

Running your first race can be overwhelming regardless of age, but the right approach can set you up for success and make the race process exciting and fun. This beginner’s guide to running races for adults from Memphis Youth Athletics will help you hit the ground running and reach new goals!

Choose Your Race

Picking the right race is a big deal for beginners. It can shape your training and make sure you have a great time. As a new runner, it’s important to choose a race that fits your current fitness level and long-term goals. You don’t want to feel discouraged by unrealistic expectations or not meet your progress markers because you started too big! 

  • Fun Runs (varying distance): Though not technically a race, these group runs are appropriately named. They’re a fun way to get into running and get used to running in crowds. They’re also a chance to meet fellow runners who can provide tips, encouragement, and friendship!
  • 5K (3.1 miles): This race is short and sweet, perfect for beginners.It doesn’t require a lot of training and is a fantastic way to dip your toes into the racing world.
  • 10K (6.2 miles): A step up from the 5K, this race offers a moderate challenge. It’s great if you have some running experience and are ready to push yourself a bit more.
  • Half-Marathon (13.1 miles): For those who’ve been running consistently, this race tests your endurance. It calls for a solid training plan and a good amount of dedication.
  • Marathon (26.2 miles): The ultimate challenge, this race demands serious commitment and extensive training. It’s best for experienced runners looking to achieve a significant milestone.

If you’re a new runner looking at the marathon race, thinking a big commitment like that might be the push you need to get started, we love your enthusiasm! However — and we don’t say this to stifle your excitement — we strongly discourage this. As stated earlier, if you set the bar too high right off the bat, it can feel like you’re not making progress and make you feel not good enough, but that’s not all! Over-exertion from training too hard can cause injury or resentment toward running. That’s definitely not the goal! 

We suggest starting with a 5K race, but you can test the waters with a 10K if you’re up to the challenge. More experienced runners might be able to jump right into half-marathons! 

Create a Training Plan

A training plan is exactly what it sounds like — a program outlining your race-day training. It helps you meet your goals and keeps running fun. 

One way to start creating your training plan is to work backward from your goal. Figure out how far you need to run and when you need to be able to, then plan your weeks leading up to that. Here are a few more tips to help you perfect your training plan:

  • Allow for Plenty of Time: Planning everything down to the last detail for an exact number of days before the race is unrealistic. Life happens, and some days, you won’t be able to follow through on this strict regime. Cushion time helps keep you on track without stress or guilt over missed days.
  • Customize Your Plan: Ensure your plan fits your lifestyle, body, goals, and motivation to help you progress gradually and avoid injury or discouragement.
  • Factor in Rest: Remember to include rest days to allow your body to recover and get stronger. 
  • Cross-Training: Include non-running activities like cycling, swimming, or strength training to stay in shape, build stamina, and prevent dull monotony.
  • Think in Terms of Time, Not Distance: A run/walk combination that focuses on the amount of time spent running rather than distance is an excellent way for new runners to start.
  • Don’t Overlook Small Goals: Remember the bigger picture! Achieving seemingly small goals will help you reach the bigger milestones.
  • Set Attainable Challenges: Give yourself a healthy challenge with attainable goals to avoid plateauing.
  • Document Your Progress: Track how far you’ve run and how long it took. Records can help you visualize your success and show if you need to adjust your training program.

With careful planning and commitment, you’ll be ready for your race in no time!

Essential Gear & Nutrition

Proper nutrition and gear are crucial for any runner. Start with the right running shoes; they should fit well and support your running style to prevent injuries. Think about your race type when choosing your shoes; the smallest difference in design can have a huge impact. 

It doesn’t just stop at your shoes, though. Running can get sweaty, especially when training in the hot sun. Invest in moisture-wicking clothing, sunscreen, and a hat or visor to keep you comfortable and safe in all weather conditions. You should also get picky about your socks so you can have comfort in every step. 

Like any athletic goal, nutrition plays a vital role in your running performance. Stay hydrated by drinking water throughout the day, not just during runs. Fuel your body with a balanced diet of carbohydrates, proteins, healthy fats, etc. 

MYA’s Beginner’s Guide to Running Races
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Preparing For Race Day

Now, you’ve done all the training, and tomorrow is your debut in the running racing world! Putting in some work the day before can make a huge difference in your first race! Let’s check out some pre-race day tips.

  • Hydrate: Drink plenty of water throughout the day to ensure you’re well-hydrated.
  • Eat: Research ideal foods to eat the day before your specific type of race. For example, if you’re running a longer race, extra carbs could be beneficial for your performance.
  • Shakeout Run: Some runners recommend shakeout runs (a short and easy run) the day before, and some recommend a good rest. Choose what you think is best for you. 
  • Stretch: Relax your muscles and help prevent injury with light stretching. 
  • Rest Up: We know sleeping with all the excitement might be challenging, but try to get a good night’s rest. You’ll need your energy tomorrow!
  • Pick Up Your Race Packet: While some races might have you pick this up the day of, many require you to pick them up the day before or even sooner! These packets have essential race-day items, like your race bib. If pre-race day pick is an option, we urge you to make time to go to avoid long lines or forgetting altogether.
  • Check It Out: If you can, check out the path you’ll be running before race day. This can build your confidence, reduce stress, prepare you for unexpected possibilities, and help you visualize your success.

Race Day Tips

Today’s the day! We know you’re excited and maybe a little nervous, but you have to slow down, take a few deep breaths, and check these off your race-day to-do list. They’ll help you feel confident, prepared, and energized. 

Race day prep is much like the day before prep. You should eat an appropriate breakfast, stretch, hydrate, do a shakeout run, and pick up your packet /check-in. Some runners even recommend a nap before the race if there’s time, but don’t let a nap keep you from arriving at least thirty minutes early.

And don’t forget: YOU GOT THIS!

Post-Race Recovery

Before you begin celebrating the completion of your first race, you’ve got to help your body calm down! The last thing you want is cramps or other discomfort ruining your triumphant moment.

  • Cool-Down: Walk for a few minutes to let your heart rate gradually decrease.
  • Stretch: Reduce stiffness with some muscle stretches. 
  • Rehydrate: Drink water or an electrolyte drink.
  • Refuel: Eat a snack rich in protein and carbohydrates, like a banana with peanut butter or a recovery smoothie. 

MYA’s Beginner’s Guide to Running Races

See You At The Finish Line!

At Memphis Youth Athletics, we’re here to support every young athlete in Memphis and the surrounding areas who dreams of running. Our programs offer training and events for kids eager to join the running community. We hope to inspire confidence, determination, and healthy habits in children in a fun, exciting way.