What to expect on race day: Heart to Heart 5K

You've been looking forward to this day for a while, and now it's finally here – race day! Below are some tips to make the most of your experience in the Heart to Heart 5K or any upcoming 5K.

The Heart to Heart 5K is on Sunday, Sept. 27. Haven't signed up? Registration is still open at boulderthon.org/5k. Every entry supports the Heart to Heart Fund, a patient assistance program that helps cardiac patients manage the financial burdens of ongoing cardiovascular treatment.

Before the race

• Pick up your bib! There's no registration or bib pickup on race-day, so you'll need to grab your bib beforehand—there are a few options for where to go:
  • Early Bib Pickup: Sept. 19-24 at Fleet Feet in Boulder, Cherry Creek or Littleton
  • Official Expo & Bib Pickup on Pearl Street Mall between 14^th and 15^th: Friday, Sept. 25, 1–6 p.m.or Saturday, Sept. 26, 10 a.m.–6 p.m. BCH tote bags will be handed out to the first 1,000 5K registrants to pick up bibs at the Boulderthon Expo—starting Friday, Sept. 25 at 1 p.m.
• Check out the Official Expo (Sept. 25-27) and check out dozens of vendors, pose for photos, purchase Boulderthon merch, and celebrate all the runners and walkers taking part in Race Weekend!
  • Look for BCH’s Heart to Heart 5K tent, located across from the Boulder County Historic Courthouse (on Pearl Street between 13^th and 14^th).
• Know the course. The Heart to Heart 5K starts and finishes in Downtown Boulder, with the Start Village on Pearl Street Mall between 13^th and 15^th Street. Review the course map ahead of time so you know where you may want to adjust your pace.
• Eat what you normally eat. Leading up to a race isn't the time to stray very far from your usual diet.
• Train at the same time as the race. As race day gets closer, exercising at the same time as the race will help you get a feel for the race morning conditions you'll experience.
• Stop stressing and get excited. You may beat your personal best, and you may just enjoy the morning—either way is a win.

The day before

• Don't try anything new. The Mayo Clinic advises against diverging from your regular diet. This includes foods, shoes, nutrition products and workout routines. Stick with what you know works for your body.
• Avoid alcohol and caffeine. According to the American Heart Association, these act as diuretics which cause you to lose more fluids and can lead to dehydration. That's the last thing you want on race day.
• Eat a healthy meal, ideally with complex carbs, lean protein, fruits and veggies.
• Lay out your race clothes and gather anything you'll need at the starting line. Remember not to overdress—while you may feel cool at the start, dress as if it's 20 degrees warmer than it is outside.
• Get a good night's sleep. A full seven to nine hours of sleep is one of the best ways to make sure you’ll have enough energy for the race and the day.

Race day morning

• Breakfast! Eat a meal with complex carbs and protein within one hour of the race start. Better Health Channel suggests options like cereal and low-fat milk, toast, muffins, yogurt with fruit, or muesli bar.
• Hydrate, but don't chug fluids 30 minutes before the race starts. The best strategy is to hydrate well in the days leading up to the race, then top off with a quick glass of water when you wake up. Learn more about hydration here.
• Plan for parking. Downtown Boulder garages are free on weekends, and all street parking is free on Sundays. These fill up first, so plan to arrive before your start time. A free shuttle also runs from Regent Parking Garage (Lot 440) starting at 5 a.m., and free bike valet is available at Barker Park (15^th and Pearl) starting at 5 a.m.
• Arrive early to settle your nerves and use the restroom, before you warm up. Restrooms will be available at the Start Village and the Finish line area. Don't run late to the starting line; extra time helps as much with logistics as it does with jitters.
• Know the timing. The Start Village opens at 5 a.m. on Pearl Street Mall, and the 5K starts at 7:45 a.m. sharp.
• A few butterflies are normal. Even runners who've done this a dozen times feel it. But remember, races are supposed to be as fun as they are challenging. Take a few deep breaths, trust your training, and let that energy carry you to your best morning yet.

After the race

• Keep moving. Walk for at least 10 minutes to combat stiffness and bring your heart rate back down to resting. Don't forget post-race recovery stretches focused on your legs, back and hips.
• Refuel at the finish line. Runners are treated to water, bananas and a goody bag right after crossing the finish line. Try to eat your snack and/or protein within a half hour of finishing.
• Change into fresh, dry clothes ASAP. Once you finish the race, your core temperature starts to drop fast, and sweaty clothes can leave you cold and tighten up your muscles. This can set you up for more soreness later.
• Don't take a full rest day. Even if you're sore the next day, keep moving. Easy movement increases circulation and helps you recover more quickly—just keep the effort nice and easy.

Best tip of all: remember to have fun. Whether you're chasing a personal best or crossing your first finish line, the Heart to Heart 5K is about moving together for a healthier heart and a healthier community. See you at the starting line!