5 Mistakes to Avoid Before Your First 5K

New to racing? Your first 5K is a big deal. While the distance may seem short, the race day can feel overwhelming if you’re not prepared.

Don’t let nerves or rookie mistakes derail your first race. Here are five common ones—so you can show up confident, calm, and ready to run your best.

Download: 17 Free Training Plans

Mistakes to Avoid Before Your First 5K — Photo by Run Miami

1. Not planning your race day

Race-day chaos usually starts with poor planning. And once the stress sets in, it’s hard to shake.

Avoid it by prepping the logistics ahead of time: check the race website for the start time, course map, bib pickup location, and parking situation.

If you’re picking up your bib on race morning, get there at least 60 minutes early. Factor in time for lines—especially the porta-potty queue—and give yourself space for a short warm-up.

Not sure where the start line is? Check it the night before. Unsure where to park? Have a backup lot in mind. Your only job on race morning should be getting yourself to the start feeling relaxed and ready—not sprinting from your car with your shoes untied.

2. Dressing inappropriately

Race morning might feel chilly while you’re standing still—but you’ll heat up fast once you start moving. Overdressing is one of the most common mistakes for new runners, and it can make those 3.1 miles feel a lot longer than they should.

Check the weather the night before and again when you wake up. Dress as if it’s 10 to 15 degrees warmer than it actually is—that’s how you’ll feel after the first mile. A light layer you can tie around your waist is usually enough for cool mornings.

And one golden rule: nothing new on race day. That includes shirts, shorts, socks, shoes, sports bras—everything. Stick with the gear you’ve trained in. New clothes can chafe, new shoes can blister, and neither one should ruin your big day.

3. Psyching yourself out

The start line can be intimidating. Everyone looks fast. People are bouncing around, doing strides, looking serious. It’s easy to start doubting yourself or wondering if you belong. You do.

Try to stay in your own lane—mentally and physically. Don’t let someone else’s warm-up or gear throw off your confidence.

When the race starts, don’t sprint. Adrenaline makes everything feel easy for the first few minutes, but going out too fast is the number-one mistake new runners make. Settle into your rhythm, and trust your training.

Remember, it’s not about passing people. It’s about pacing yourself, finishing strong, and enjoying the experience. If you have energy left in the final mile, that’s a win—not a waste.

4. Obsessing over your finish time

There’s nothing wrong with having a time goal. But your first race isn’t the time to get tunnel vision on the numbers.

Try not to stare at your watch every minute. Constant checking can create unnecessary pressure, especially if you fall behind early. Running by feel—especially in the first half—helps you stay relaxed.

And here’s a secret: no one cares about your exact time as much as you think. They’ll remember that you ran a 5K. You’ll remember how you felt doing it. Focus on the effort, not the digits.

5. Not soaking it in

You only run your first 5K once. Don’t miss it by rushing through the moment.

Cross the finish line, catch your breath, and look around. This is yours. Take the photo. Grab the banana. Cheer for other runners coming in. Talk to the volunteers. Let the good kind of tired sink in.

It’s easy to immediately start thinking about the next race, the next goal, the next distance. But give this one the space it deserves. You earned it.