Signed up for your first race and wondering what the hell you’ve done? You’re not alone. Whether it’s your first race or your fifth, these tips will help you shake the nerves, dodge injury and burnout, and boost your chances of scoring an all-time PB (and a flood of Strava kudos).
One of the first races I did was with a friend, an 11km fun run, I was semi-prepped and ran in barefoot minimal shoes (I know), but they were completely undercooked for it, underestimating just how far 11km actually is, there were blisters, nipple chafe and tears, a lot of tears.
There were blisters, nipple chafe and tears, a lot of tears.
Your first race prep rarely goes exactly to plan, and that’s totally okay. Adopting the mindset of learning the ropes and embracing the process (instead of stressing about getting everything perfect) is the best place to start. Things might not go perfectly, but there are plenty of controllables, and a few easy wins beginners often miss.
Think: the right gear, a solid fueling strategy, managing stressors and following a program that actually suits you.
Start With A Plan
Let’s get into it - without a doubt the most important variable that you need to start thinking about is getting a plan in place. This plan should detail and take into account the following:
- How long you have been running
- How long until your event
- How many times a week you should be running
- Overall health and wellbeing (medical conditions etc.)
- Overall activity level and physical capacity
Getting a personalised plan, not a generic one, that accounts for the above factors is the gold-standard.
Give Yourself Time
But before getting this plan or structure into action, you need to ensure you actually have enough time to prepare for your event. This is where peoples wheels can start to fall off before their prep even begins - signing up to a distance without an adequate timeframe to properly get their body and mind prepped.
Adequate time to prep + a program individualised to you > everything else.
Use Your Network & Build A Team
The next step is simple - don’t be afraid to outsource.
Endurance sports are team sports. You’re already investing time, money, and energy into this event, so take it one step further and build your support crew. Hire a coach, see a physio, get a fitting, whatever helps you show up more prepared. The Strava kudos and social clout can't wait.
Endurance sports are team sports.
Where and who to outsource to?
Running coaches: individualised programming and structure.
Physiotherapists: if that niggle has been floating around more than a few runs in a row.
Dietitians and Nutritionists: proper fueling is the game, pre, intra and post. Nutrition is an underrated piece of the puzzle, and no it’s not as simple as just “eat healthy” - sometimes its the opposite.
Strength & Conditioning coaches: if you are returning after a lay-off, returning back from injury or really want to maximise performance, approaching an S&C familiar with endurance sports can be a great idea.
Gear: running is beautifully simple - and that’s part of the magic. You don’t need much to get started. In fact, you could technically get away with just a pair of shoes and some socks. So why not make them the best you’ve ever worn?
A good pair of shoes can be the difference between feeling like you’re floating and feeling like you’re dragging a piano behind you. And socks? Let’s just say… if you’ve ever had blisters, you already know.
If a coach or physio isn’t in the budget right now, don’t stress. Join a local run club, DM someone who’s done the race before, or just come chat with us in-store.
So, once you’ve got your team, a plan, a timeline and some quality gear, what next?
Listen To Them
No but seriously, getting better at running is extremely simple and easy. It’s about reps and consistent exposure, not too much, not too little. Where most people shoot themselves in the foot is by getting too excited, running too much, too fast and trying to rush the process. Don’t be them. If there’s one learning you take out of this blog, let it be this one; don’t rush.
Most people shoot themselves in the foot by doing too much, too soon.
Manage Other Stressors
Unfortunately, we can't outsource every facet of the prep, you need to take responsibility for not online listening to your team but also your body. Managing stress outside of training is underrated and will not only help you crush your first race, but many more races down the line, ensuring you keep a love for the sport and don't burnout.
Life can get busy and stressful and adjusting your training off of the back of this stress is vital. This could mean missing a session, adjusting a session's volume/intensity or taking more frequent deload/rest weeks.
These stressors could look like:
- Career/financial stress
- Family/relationship stress
- Sleeping and nutrition
- Travel
- Any many more
Training stress is only one piece of the puzzle, life stress matters too.
Your first race might be the hardest and most unknown, but it is also the most addictive. Consistently implementing the tips above will pay dividends throughout this first event and well-beyond. You put in the work, time and energy - so don’t forget to enjoy it! Take it all in.
At Run Havoc, we don’t just sell shoes, we live this stuff. We’ve built a team who not only know footwear inside out, but who also have serious skin in the game. Whether you’re training for your first race or chasing a PB, swing by, get properly fitted, and let us be a part of your team.
Run Havoc co-founder Josh, smashing his first half marathon.
Luke Murfitt
Luke is one of the owners of Run Havoc and brings nearly a decade of experience in the fitness industry. He writes about running, strength & conditioning, and all things human performance, blending practical know-how with a deep passion for helping people grow.
