Everything you need to know before, during, and after your first running race. From registration to crossing the finish line.
Beginner
Overview
Signing up for your first race is exciting and terrifying in equal measure. The good news? Everyone is nervous on race day — even experienced runners. This guide takes you through everything from registration to finish line so there are no surprises.
Golden Rule: Your first race isn't about time — it's about the experience. Enjoy every moment.
Before Race Day
Choosing Your Race
Factor
What to Look For
Distance
Start with a 5K or 10K — don't jump straight to a half marathon
Location
Somewhere convenient — you don't want a stressful journey on race morning
Terrain
Road races are easiest for beginners — avoid trail races for your first one
Size
Smaller local races are less intimidating than big city events
Reviews
Check runner reviews online — well-organised events make a huge difference
What You'll Need to Do
Task
When
Register online
As early as possible — popular races sell out
Collect your race number
Either posted to you or collected at the expo/registration
Check the race info email
Usually sent a week before — read it carefully
Plan your travel
Know exactly where to park or which train to catch
Prepare your kit
Lay everything out the night before
Race Week
The Week Before
Day
Do
Don't
Mon–Wed
Short, easy runs. Keep active
Do any hard training — it's too late to get fitter
Thu
Light 20-min jog or rest
Try a new route or push hard
Fri
Rest. Walk if you want
Go for a long run "just to check"
Sat evening
Pack your bag, pin your race number to your top
Eat anything unusual or heavy
Race morning
Eat breakfast 2–3 hours before start
Try new foods, new shoes, or new kit
The Kit Checklist
Pack everything the night before:
Essential
Notes
Race number + pins
4 safety pins, number on the front of your top
Running shoes
Your usual training shoes — nothing new
Running socks
The ones you always wear
Running top
Tested in training — no new kit on race day
Running bottoms
Shorts, leggings, whatever you're comfortable in
Watch/phone
To track your time and pace
Water bottle
For before the start
Vaseline/anti-chafe
Apply to inner thighs, underarms, nipples (yes, really)
Warm layers
Old hoodie to wear before the start (charity shops are perfect for this)
Snack
Banana or energy bar for before the race
Cash/card
For post-race coffee or food
Race Day
Before the Start
Time Before Start
What to Do
2–3 hours
Eat breakfast (toast, porridge, banana — nothing heavy or unusual)
1.5 hours
Travel to the venue
1 hour
Arrive, find parking/bag drop, use the toilets (queue early — they get busy)
30 min
Light warm-up walk or jog, dynamic stretches
15 min
Head to the start area, find your pace group or starting position
5 min
Ditch your warm layers, final toilet visit if needed
Start
Deep breath. Smile. You've got this
During the Race
Tip
Why
Start slow
The adrenaline will make you go out too fast — hold back for the first km
Find your rhythm
Settle into a comfortable pace after the first few minutes
Take water at stations
Small sips — don't gulp. Walk through the water station if you need to
Smile at the crowds
It genuinely makes you feel better
Don't chase other runners
Run your own race at your own pace
Push in the last km
If you've got anything left, now's the time
After You Finish
Step
What to Do
Keep walking
Don't stop dead — walk for a few minutes
Collect your medal
You earned it — wear it proudly
Grab water and food
Most races provide water, fruit, and snacks
Stretch gently
Hit the main muscle groups — quads, hamstrings, calves
Celebrate
Text your family, take a photo, soak it in
Rest
Take 2–3 easy days after the race before running again
Race Day Nutrition
When
What to Eat
Night before
Pasta, rice, or potato-based meal. Simple carbs. Nothing spicy
Morning (2–3 hrs before)
Porridge, toast with jam, banana. Keep it bland
30 min before
Small sip of water. Half a banana if you're hungry
During (5K)
Nothing needed — water at the station is enough
During (10K)
Water at stations. An energy gel at 5K if you've trained with one
After
Whatever you want — you've earned it
Common First-Race Worries
Worry
Reality
"I'll be last"
Someone has to be last and nobody cares — finishers get the same medal
"I'll need to walk"
Walk breaks are completely fine. Loads of people walk
"I'll get lost"
Courses are clearly marked with marshals at every turn
"People will judge me"
Runners are the most supportive people — they'll cheer you on
"I'll need the toilet mid-race"
There are portaloos on most courses. It happens to everyone