Your first race

For a first race, pick a distance you almost cover in training already, and aim to finish smiling, not for a time.

• Choosing: a 5 km after 2 to 3 months of regular running, a 10 km after 4 to 6 months, a half marathon after about a year, a marathon after a half.
• Sign up early: popular races fill up, and some countries require a medical certificate.
• Bib: collect it the day before if you can, pin it on the front with 4 safety pins, and don’t fold the timing chip.
• On the day: a crowded start, water about every 5 km on road races, and a first kilometre that feels too easy. Hold back.

Nothing new on race day: usual shoes, usual clothes.