Your first race can feel daunting, but knowing what to expect makes all the difference. We’re here to help you choose your first race, guide you on what to pack, and share top tips to help you feel confident on the start line.
Choosing Your First Race
Your first race should be something you’re genuinely excited about. Think about the location, time of year, and conditions you’ll be training and racing in.
Consider the weather and season carefully.
A race in spring: If you don't enjoy running in the winter when it's cold and dark, a spring race might not be the best choice because this will be when you'll be training. On the other hand, having a race booked in spring can help keep you accountable through winter.
A race in summer or fall: The same applies to summer. If you struggle running in the heat, you may want to avoid a summer or fall race. Choosing a race that aligns with what you enjoy will make the training journey far more sustainable.
With Races by Runna, you can filter by the factors that really matter – from country, city, and distance to elevation, terrain, temperature, and even altitude – making it easier to find a race that truly suits you.
Choosing the Right Distance
A marathon is great for your running bucket list, but probably not for your first race if you haven't had much running experience. The training is intense, and takes a serious toll on your body.
By starting with shorter distances, you’ll build confidence, consistency, and strength, meaning when you do run a marathon, you’ll enjoy it so much more. Working towards your first 5K or 10K will be much more enjoyable.
Elevation and Terrain
Elevation is something many people forget to check. A hilly course can feel very different from a flat one. That said, doing a race with rolling elevation profile or a trail races can still actually be a great option for a first race.
They often come with less time pressure and encourage you to focus on enjoying the experience rather than chasing a specific pace.
Choosing a race where the goal is simply to feel strong and enjoy the route can be a great way to ease into your running journey.
How To Prepare For Your First Race
Tapering
You may have heard the term tapering, but be not quite sure what it means. Tapering is the period before race day where your training load is reduced so your body can recover, refresh, and be ready to perform. As well as reducing your training, you should prioritise good sleep and nutrition during your taper.
A common misconception is that tapering means stopping all movement. In reality, you should keep moving to stay loose and mobile, just with lower volume and intensity.
All Runna plans include a personalized taper period, designed to get you to your first start line feeling fresh and confident.
The Day Before: Things to Remember
Pack everything the night before to avoid unnecessary stress.
Race number: This is usually sent to you in advance or collected beforehand. Attach it to your race top before you leave. If you are collecting it on race morning, allow more time for this.
Race kit: Check the weather forecast and lay out your clothes the night before.
Bag drop: Find out if there’s a bag drop area. If not, plan what you’ll bring with you that you will be happy to leave at the start line.
Extras: Pack any nutrition, a warm layer, and anything else you’ll need post-race.
The Day of the Race
You may have been allocated a start wave time based on your predicted finish time. This determines when you should be at the start line, make sure you arrive with enough time to get into the correct wave without rushing.
Create a race-day timeline by working backwards from your start time. For example, if your race starts at 10:00 AM, aim to arrive by 9:00 AM. Factor in travel time, when you’ll warm up, and when you’ll eat your pre-race meal or snack. Planning this in advance will reduce stress and ensure you arrive feeling calm, fueled, and ready to race.
Warm Up
When the race starts, most people naturally jump straight into running at a pace that feels challenging. Your body needs a bit of time to adjust to this sudden increase in effort. Your muscles, heart, and breathing all need to “wake up” and get used to working harder.
A dynamic warm-up helps prepare your body for this. It gradually raises your heart rate, loosens your muscles, and reduces the shock of going from standing still to running at race pace. This makes the first few minutes feel more controlled and can help reduce stiffness and injury risk.
Start-Line Tips
Expect it to feel crowded
Starts are often busy and congested, this is completely normal. There’s no need to sprint or weave through people. The field will naturally spread out within the first mile.
Don’t stand right at the very front
Standing at the front can add pressure and force you to start faster than planned. Position yourself a little further back so you can start calmly and in control.
Look out for any pacers
Some races have pacers – experienced runners who run at a steady, consistent pace to help others hit a specific finish time. They’re usually easy to spot, carrying a flag or wearing a bib or sign showing the target time. If you’re aiming for a particular time, starting near a pacer can help you avoid going out too fast and keep your pace controlled throughout the race.
Stay relaxed and focused
Take a few deep breaths, shake out your arms and legs, and remind yourself that you’ve done the training. Focus on running your race, not the runners around you.
Resist the urge to start fast
You'll feel adrenaline on the start line of your first race. One of the biggest mistakes runners make is going out too quickly. Aim to start slightly slower than goal pace for the first few minutes and let your body settle in.
Pacing Your Race
Runna is here to guide you every step of the way on your race day. Pacing targets will let you know when to hold back and when to push, so you feel strong from start to finish.
Use our pace charts, pace guides and pace calculator to help you master your pacing for your race distance.
Final Tips You Might Not Have Thought Of
Expect it to feel harder than training (and that’s okay)
Racing uses different energy, you'll feel nerves, adrenaline, and be running with crowds. Feeling uncomfortable at points doesn’t mean you’re failing.
When it starts to feel tough, focus on a small, achievable target ahead of you, such as a tree, sign, or corner, and aim to reach that point. Once you get there, pick the next target and repeat. Breaking the race into smaller sections helps keep you mentally engaged and carries you all the way to the feeling of crossing the finish line.
Your watch might be wrong
If you're using your watch to guide your pacing, GPS can be inaccurate in cities or crowded starts. Use effort and feel, especially early on before your watch adjusts.
It’s okay to slow down or walk if you need to
Slowing down doesn’t mean you’ve failed. Try to manage effort by starting steady. Pacing is difficult, especially when you've not raced before so don't put pressure on yourself to hit the perfect splits.
Your first race sets the foundation, not the ceiling
This is just the beginning. Every race after this becomes easier because you now know what to expect.
After Your Race
Firstly, congratulations! Completing your first race is something to be proud of.
Recovery is an essential part of the process, and Runna is here to guide you every step of the way. With dedicated post-race recovery plans, we’ll help you recover properly and feel ready for what’s next.
And if you’ve caught the running bug, why not start working towards your next milestone – whether that’s moving from a 5K to a 10K, or trying something new like a trail race.