Training for Your First Running Competition: A Quick Guide


Running your first race can be scary yet exciting. With proper training and preparation, you can successfully complete any distance while avoiding injury. Follow this quick guide to train for and reach the finish line at your first competitive running event.

Assess Your Current Fitness Level

Before starting a training plan, honestly assess your current level of fitness. For example:

  • How many times per week are you currently running?
  • What is the furthest you have run recently without walking?

This will help determine a realistic goal race and training approach. The well-known ‘Couch to 5k’ concept is a great option for newer runners aiming for a 5K, for example. There are a variety of training plans available on the internet, from 5k to marathon distance for runners of all levels.

Slowly Build Your Mileage

Increasing your mileage too quickly is a sure-fire way to get injured. Aim to increase your weekly mileage by no more than 10 percent each week. For example, if you ran 10 miles last week, run just 11 miles the next week. But, do not forget to take recovery days and cut back mileage if you feel overly fatigued or get injured – if you are following a graduated training plan it will have recovery days programmed in.

Add Speed Work

While slower, longer runs build an endurance base, you need speed work to get faster. Add tempo runs, intervals, and hill repeats into one or two weekly workouts. You can find information on running methodology here.

Practice Proper Fuelling and Hydration

Nutrition and hydration are key during long runs and races. Test different sports drinks, gels, chews, and real foods during your training runs. This allows you to create a fuelling strategy that works best for your digestive system and style of running. Proper fuelling provides energy to keep you running strong.

Choose the Right Gear

Invest in running shoes fitted specifically for your foot type, gait, and mileage. Test shoes on runs before racing in new ones. Break them in for optimal comfort. On race day, choose moisture-wicking, chafe-free clothing that will not distract you during miles. Apply anti-chafe balms to avoid raw spots. You can shop for running shoes, packs, clothing, and more online and have the kit delivered straight to your door.

Rest and Recover

Hard training breaks the body down; strategic rest builds it back up stronger. Make rest days truly easy. Foam roll, stretch, sleep, and eat nutrient-rich foods, for example. Listen to early warning signs of overtraining like persistent fatigue or declining performance. Take extra rest if needed.

Simulate Race Conditions

Heat training helps prepare for hot race days. Run your last few long runs at goal race pace to acclimate for the higher exertion level, for example. Mimic fuelling and hydration strategies. Break in racing gear and shoes. Mentally rehearse race execution. Visualise successfully achieving your goals.

Set a Realistic Goal

First-timers often go out too fast, hit the wall mid-race, and fall short of goals. Check past training paces and race equivalency charts to set an achievable goal pace. Expect some slower miles late in the race. Avoid putting pressure on yourself to bag a PB your first time. Simply finishing is a major achievement, so make that your goal and enjoy the experience.

Taper Strategically

One strategy is to cut your weekly mileage by 50-75% in the final weeks before your race while keeping intensity up. This rest allows your body to fully recover from training and prime for peak performance. Trust in your training. Avoid the temptation to cram in more miles.

Line Up Properly

Do not sabotage your race by starting too fast. Line up with runners planning a similar pace and do not get caught up in initial crowd excitement. Stick to your planned pace no matter how good you feel early on. Negative splitting (running faster later) is better than starting too fast.


Trust in your training plan. Your first race will be an unforgettable experience. Enjoy it and cross that finish line strong!


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