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!
What to do the day before a 10K race: Your 10K race day checklist
Prepping for your 10K isn’t just about the miles you’ve run. It’s also about those last 24 hours that will help you get into race day mode.
Should you run the day before a 10K?
Let’s clear up a common question: Should you run the day before your race?
Short answer: Yes, but keep it focused and easy.
- ✅ Stick to a short, easy-paced run (2-3 miles)
- ✅ Include 30-sec pace pickups to your goal 10K race pace
- ✅ But as always! Pay attention to how you feel
The goal for this run? To stay loose without exhausting yourself.
Think of it as a gentle reminder to your muscles (and mind!) that they’ve got work to do tomorrow.
Affiliate Disclosure: I’m here to help you grow as a rider and runner. So to keep things running smoothly and the content free, I participate in the Amazon Services program and select affiliate networks. So, when you click on those affiliate links, I earn a small commission at no extra cost to you.
How to prepare for a 10K race: Your pre-race timeline
1️⃣ 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.
10K Race Day Tips: Night Before and Morning Preparation
The night before your 10K
Race day jitters? Let’s set you up for a smooth morning:
✅ Lay out your gear—so you’re not hunting for socks at 5 AM.
🍌 Prep a light, easy-to-digest breakfast (nothing new, nothing risky).
⏰ Set multiple alarms (because trust issues).
😌 Wind down with a calm evening routine.
💤 Aim for 7–8 hours of solid sleep.
🚫 Skip heavy meals and late-night scrolling—your stomach (and brain) will thank you.
💬 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.
Race day morning: Last-minute prep
☀️ Get dressed & double-check your gear—shoes, bib, timing chip, sunglasses, done.
🏃🏽♀️ Shakeout or rest? If you’re running, keep it light (2-3 miles, with 30-sec pickups at race pace).
🥞 Fuel up…eat what you planned, nothing experimental.
🚶🏻♀️ Get moving! Some light stretching or a short walk helps shake off morning stiffness.
Final touches before the start line
🧠 Mental prep to picture yourself crushing it. Smooth, steady, strong.
⏳ Arrive early—Avoid the last-minute scramble. Give yourself extra time for parking, warm-up, and gear check.
10K Race Day Strategy: Time to talk race day strategy! Because a strong start means an even better 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.
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. 🙌🏼
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