So, you’ve decided to run a 5K. Congratulations! As many beginners know, working your way up to running 3.1 miles is no easy feat. Seriously – amazing job.

Now that you have officially registered and are counting down the days until you make your competitive running debut, it’s time to brush up on the basics to ensure your experience is a good one. After all, the hours leading up to a race can be stressful for even the most seasoned runners. Here are five race-day tips for running a 5K.

Fuel up

Fueling up properly before your race will help you stay energized without upsetting your stomach. If your race is in the morning, aim to eat a 200- to 300-calorie meal one to two hours before the race. Additionally, try to drink 17 to 20 ounces of water two to three hours before the race, and another seven to 10 ounces 20 minutes before the race begins.

Get there early

If you’re like most folks, your nerves will be swirling the morning of your first 5K. To avoid additional stress and anxiety, plan to arrive with plenty of time to kill before the race begins. Give yourself at least an hour to park your car, pick up your number, visit the restroom, and ease into the experience.

Less gear is more

It will probably be cool at the start of your race, but don’t wear more clothing than you need. A good rule of thumb is to dress for 20 degrees warmer than it is outside, as your body will warm up as you start moving. If it’s really chilly, bring a sweatshirt you don’t care about losing so you can toss it off to the side in the middle of the race.

Keep your pace

Adrenaline has a funny way of making you feel like a superhero that can zoom past all the other runners with ease. It’s always good to know your average 5K pace so you can recognize when you need to speed up or slow down during the race. If you start too strong, you risk burning out early.

Recover and refuel

Once you cross the finish line, keep walking for at least 10 minutes to bring your heart rate back to its resting state. You’ll also want to do some post-race recovery stretches for your legs, back, and hips. Within 30 minutes, refuel your body with a combination of protein and healthy carbohydrates to rebuild muscles and restore your energy.