Preparing for Your First Running Race

November 24, 2025

Participating in your first running race can be both exciting and intimidating. Whether you're new to racing or simply looking for a refresher, this guide offers practical advice to help you prepare for a successful and enjoyable race day. While many of these tips are geared toward running events, they apply broadly to most types of races. Once you’ve selected your event, be sure to consult the official race website for specific details.

Registration

Most races require participants to register in advance, and the most convenient method is typically online. A small processing fee may be incurred when registering online. However, there are several advantages to pre-registering:

Lower Entry Fees: Many races offer discounted pricing for early or online registration.
Guaranteed Entry: Some races have limited capacity and fill up quickly.
Organizer Preparedness: Pre-registration allows organizers to better manage logistics, from water stations to medals and shirts.
Race Kit Perks: Extras such as t-shirts and swag are often unavailable to late registrants.
Commitment: Registering in advance helps keep you accountable and motivated.

While race-day registration may be available, it’s not guaranteed and is typically more expensive. Don’t risk missing out—secure your spot by registering early.

Race Kit Pick-Up: Common Questions

Can someone else pick up my race kit?

In most cases, yes. Although many events ask for a receipt or ID, it is common practice for one person to collect kits for multiple runners. If you're picking up a kit for someone else, be sure you have the following details:

Full name
Race distance
Bib number (if pre-assigned)
Shirt size

Exceptions: Large-scale races such as the New York City or Boston Marathon require runners to pick up their own kits and present a valid photo ID.

What’s included in a race kit?

While contents vary by race, kits generally include:

Race bib (number)
T-shirt (if applicable)
Timing chip (if used separately)
Final instructions or race-day updates
Promotional items or sponsor giveaways

Important: If your race includes a separate timing chip, don’t misplace it—it’s essential for your official race time. Increasingly, timing chips are embedded in the bib, identifiable by a foam pad on the back. Do not remove or tamper with this.

Can I pick up my kit on race day?

Sometimes—but not always. Check the race website for details. If you care about receiving the correct shirt size or avoiding last-minute hassles, it's best to collect your kit in advance.

Pre-Race Preparation

The #1 Rule: Don’t try anything new on race day.

Avoid unfamiliar foods, gear, or routines. Stick to what your body is used to. This includes:

No new foods or supplements
No brand-new clothes or shoes
No unusual physical activities (e.g., dance lessons, strenuous workouts)

What to Do the Day Before

Get everything ready the night before to avoid unnecessary stress. Here’s a checklist:

Your race outfit (including socks and shoes)
Extra warm, dry clothes for after the race
Your race bib (pin it securely on the front of your outer layer)
Timing chip (if provided separately; follow instructions carefully)
Water bottle and light snack
Government-issued ID (some races may request it)
Emergency contact information (fill out the form on the back of your bib)

Pro Tip: Consider using a race belt for your bib; It prevents holes in your clothing and makes last-minute adjustments easier.

Race Day: What to Expect

Arrive Early

Give yourself plenty of time to:

Use the restroom (lines can be long!)
Warm up and stretch
Pick up a timing chip (if you didn’t receive one in your race kit)

Note: If your race is chip-timed and you don’t wear a chip, you won’t receive an official time.

Line Up Strategically

When heading to the start line:

Faster runners should line up toward the front.
Recreational and first-time runners should position themselves further back.

This helps prevent congestion and allows everyone to run at their own pace.

What to Wear

Dress for the weather, but expect to feel a little chilly at the start. However, you’ll warm up quickly when you start running.

Consider wearing:

Disposable layers (e.g., an old hoodie or garbage bag you can discard)
Hat and gloves for colder weather
A cap or visor for sun protection

What to Eat Before the Race

Eat what you usually eat before a training run. If you typically have coffee in the morning, it’s fine to do so on race day. Avoid heavy or rich foods close to the start time, as these can cause discomfort during your run.

Hydration and Fueling

Staying hydrated is essential, but overhydrating can be just as problematic. Here are some key tips:

Hydrate well the day before and morning of the race.
During the race, drink when you're thirsty, not just because there’s a water station.
For shorter races (5K–10K), you typically don’t need to carry water unless it's unusually hot or congested.

Pacing and Race Strategy

Don’t start too fast. Adrenaline may tempt you, but you’ll benefit from conserving energy early.
Aim for a negative split: run the second half of the race faster than the first.
If you plan to walk during the race, do so at the side and in a single file to avoid blocking other runners.

Remember to Enjoy the Experience

Above all, have fun and take pride in your accomplishment. Completing a race—whether it’s your first 5K or a half-marathon—is a major achievement. Celebrate your progress, learn from the experience, and start planning your next race!