Many of us have a big race coming up: for us at Moms on the Run it’s the Moms on the Run 5K/10K! So let’s talk strategies to race smarter. While your training lays the foundation, how you approach the race — from pacing to mindset and more — can make a big difference in both your performance and your experience.
Start with a plan. Heading into race day with a strategy gives you structure and confidence. Think through your pacing, fueling, mental checkpoints, and any potential challenges on the course. For example, in a 10K, you might plan to run the first mile slightly slower than goal pace, pick it up in the middle miles, and save enough energy for a strong final push. A plan doesn’t guarantee perfection, but it gives you a framework to adapt when needed.
One of the most common mistakes runners make is starting too fast. With the excitement of the crowd, music, and fresh legs, it’s easy to blast out of the gate. But going out too hard can cause you to burn through energy stores early and suffer later in the race. Instead, aim to start steady and controlled, even if that means letting people pass you in the first mile. You’ll likely catch many of them later, and feel a lot better doing it!
Another smart strategy is learning when and how to surge. A surge is a short increase in pace used to strategically pass someone, break out of a pack, or mentally reset during a tough stretch. Surging doesn’t mean sprinting; think of it as picking up the pace just enough for 30 to 60 seconds to change the rhythm and build momentum. Use surges to your advantage on hills, when you’re feeling strong, or to “shake out” mental fatigue in the later miles. For more specific surging strategies, check out this article from Runner’s World.
Don’t forget to run the tangents! On courses with lots of curves or turns, the shortest path between two points (aka the tangent) can save you time and distance. Courses are measured along the shortest legal route, but if you run wide around every corner or zigzag between aid stations, you might end up running significantly farther than the official distance. Look ahead and aim to take the straightest line possible through turns when it’s safe to do so.
Fueling and hydration are also important to think about on race day, just as they are in training. For races longer than about an hour, make sure to take in fuel you’ve practiced with — whether that’s gels, chews, or sports drink. Know where the aid stations are and carry your own supplies, if needed. A good rule of thumb is to take a small amount of fuel every 30-45 minutes and sip water throughout, depending on the weather and your effort level.
Mental strategies can also play a huge role in race performance. Break the race into smaller, manageable sections — maybe mile-by-mile or by landmarks — and give yourself something to focus on in each part. Use a mantra like “strong and steady” or “I’ve got this” to stay grounded when the going gets tough. Races often come with unexpected moments, but a strong mindset helps you stay calm and adaptable.
Good racing isn’t just about running harder; it’s learning how to race smarter. With smart pacing, planned surges, running tangents, practiced fueling, and a positive mindset, you can make each race a stronger, more enjoyable experience. Make the most of your miles and finish feeling proud!