Are you feeling a tiny bit (okay, maybe a lot) nervous about 10K race day?

I get it—race day can feel like a whirlwind of second-guessing and excitement. Did I run enough? Will I wake up on time? What if I can’t finish? 🥴

Those pre-race jitters are just like heading into a job interview—sweaty palms, a racing heart, and a fear you’ll blank on the most basic questions.

That’s why today, I’m here to share some 10K race tips so you can hit that starting line with fewer worries and a whole lot more excitement.

Let’s get you fully prepped!

How to prepare for 10K race day: Your pre-race timeline

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1 Week before your race: Here’s how to prepare for race day

Slash your mileage 📉

It’s time to dial back your running to about 50-60% of your peak mileage.

I know it’s tempting to add one or two more runs, but resist that urge. Rest is key for race day success! You’ve been hitting the trails and roads, and right now your muscles need some downtime to recover.

Think of this time as bottling up all the energy you’d normally use on a run and saving it for race day.  

Has this advice got you saying, ‘Say whaaaa?’ I got you. Check out my 10K for beginners post for all the tips you need to get moving.

Eat your carbs 🍞

No need to load up on all the pasta…just a little more of your usual—whole grains, fruits, and veggies for energy. This way, you’ll avoid feeling like a ton of bricks on race day.

Stay hydrated 💧

Sip water regularly to keep everything running smoothly. No need to gulp it all down before the start…and then scramble for the nearest (but also sketch) porta-potty!

As always: listen to your body and do what feels right for you. You do you. 

Get your head in the game 🎯

What if I told you that you could squash those pre-race jitters—nervousness, self-doubt, ~all the feels~—with visualization? Yep, the same imagination you had as a kid comes in handy today. 

So what do you imagine? Will it be like a group run with your BFFs or a fierce race to the finish line with everything you’ve got? 

Get race day ready: How to prepare for your 10K in the final 3-4 days

Catch those Z’s 😴

Prioritize sleep! Even if the night before isn’t perfect, I’ve found that getting solid sleep 2-3 days before really helps me feel race-ready.

Scope out the route 🗺

Some surprises are great and others…not so much. Like that surprise hill on the race course you didn’t know about. Unless you like these kinds of surprises, take a peek at the course map. Knowing what’s ahead will help you prep for tough spots (hello, massive hill!).

Keep your runs easy, with short speed bursts to stay sharp 🏃🏽‍♀️💨

Stick to easy runs to keep your legs fresh, and add short bursts of faster pace for sharpness. Need a complete beginner training plan? Grab all the tips you need in my 10K for Beginners post!

Eat + drink 🍽

Keep sipping on water and sticking to your usual meals. It’s also a good time to sneak in a few extra carbs to top off your energy for race day.

1 day left: Your last-minute 10K race day tips

Lay out your gear

Gather everything you’ll need—shoes, bib, timing chip, hat, sunglasses. I like to lay it all out on the floor so I can see that it’s ready to go.

Rest or light movement

Rest or do a light jog—2-3 miles with 30-second race pace pickups—to stay sharp.

Final prep

Plan your race morning routine (don’t forget about your usual breakfast!) But always remember, race day’s never the time to throw something new into the mix.

Ready for race day? Here’s how to prepare for your 10K on the morning of the race

Breakfast game plan 🍳🥪

Go for a light, carb-packed breakfast 2-3 hours before the race. Think oatmeal with a banana or a bagel topped with peanut butter. My go-to? Always a peanut butter & honey sandwich.  

Mental prep 🧠

Remember when I suggested using your imagination to settle those pre-race nerves? What do you imagine? Take a moment to picture yourself doing just that. This mental practice will help you channel those post-massage spa like/ nothing can phase me vibes.

Arrive early ⏰

Unless you thrive on the last-minute challenge of getting somewhere on time…give yourself plenty of time to get to the race venue, park, and handle the pre-race stuff, like gear check.

And finally, let’s dive into the 10K race day strategies that will ensure a strong start and finish

Warm-up

First things first: spend 10-15 minutes warming up—walking, dynamic stretches, maybe some strides. BUT, if you don’t usually do a warmup, today is most def NOT the day to do something new! I don’t want you to pull a muscle. 

Shake off the tension

Relax those shoulders, let your arms swing back and forth by your side, and stay light on your feet. 

Drink up

Grab a cup of water at the water stations and drink up if you need to! 

Find your pace

That race-day adrenaline? It’ll give you superpowers—like the ability to bolt out of the gate.

But let’s harness those powers, shall we?

Start just a little slower than your goal pace. It’ll be difficult, but I know you can do it. This will help you save your energy to really kick it into high gear at the end.

Feeling a bit unsure about pacing? Check if your 10K offers pacing groups. They’re led by experienced runners who carry signs (the entire time! while running!) that display the target finish time. Run with them and you’ll never have to worry about falling off pace.

Break it down

Split the race into sections, so you can focus on just one part at a time.

Do you want to break it up into halfsies? 3 miles and 3 miles? Or thirds with 2 mile sections?

Whatever feels doable to you, focus on running each section without stressing about the rest. 

Line up your mantras

Let’s be real…we say things to ourselves when we’re running. Some of it is encouraging and some…probably not so much. What are the encouraging things you say? Get those running mantras ready for your race.

Your post-10K recovery plan to help you recover like a pro

After crossing the finish line: Do not lie down and take a nap just yet! Take about 5 -10 minutes to walk and settle your heart rate.  

Grab all the drinks and snacks ‘cause 1. They’re free and 2. Those carbs and protein—like a protein bar, banana, or chocolate milk—will jump-start your recovery. I’ve been using Tailwind Nutrition’s Recovery Mix after my runs for years (even before I became an affiliate), and I love it. If you haven’t tried it yet, I highly recommend giving it a shot!

Pop the champagne/ mocktail/ beer to celebrate! Finishing a 10K is a big deal, no matter the time on the clock. You did this. 🙌🏼