5 Joyful Race Day Tips – For Every Age and Stage

The other day, a dear friend asked me if I had any advice for her 10-year-old granddaughter who was about to run her very first 5K. That question instantly brought back memories—from my early race days to the wild triathlon adventures and all the little rituals that helped me actually enjoy racing.

So, whether you’re running your first 5K, training for something big, or simply walking through life’s next adventure, here are 5 race-day tips that are fun, soulful, and perfect for any age…

1) Smile—It Opens Everything

When you smile, you open your central channel (according to Qigong) and relax your nervous system. Smiling also encourages deeper breathing, which brings in more oxygen—science shows it even lowers perceived effort while running. So don’t forget to smile at the start line (and along the way)! It lifts your whole body and spirit.

2) Encourage Everyone Around You

One year, when I was the spokesperson for Tri for the Cure, we did something different—we had everyone wear their names on their bibs and encouraged racers to cheer each other on by name. “Go, Sabrina! You’re doing great!” The results were incredible: people ran faster, made new friends, and had way more fun. The energy shifted just by sharing encouragement. Plus the race times were about 20 min faster overall!! 

3) Blessing Pads on Your Shoes

Many years ago, I ran with my professional triathlete friend Ray Browning in the snow and noticed his Salomon shoes had little angel wings on the soles—they left magical imprints in the snow. From that day on, I imagined “blessing pads” on my shoes. Every step became a blessing to the earth. One time, a fire stopped exactly where I had run with those blessing shoes. Coincidence? Maybe. But I like to think the earth remembers.

4) Fuel, Hydrate, and Treat Your Body Like Your Best Friend

Your body is your best friend on race day—and every day. So treat it like you would a dear companion: give it water ahead of time, feed it foods that make it feel strong and light, and listen when it speaks. Don’t bully it into performance—invite it into adventure. When you’re kind to your body, it responds with energy, joy, and trust. You’re in this together.

5) Start with a Power Song

Before every race, I’d sing the Indiana Jones theme song at the start line. It made me feel heroic, like I was about to head into some epic jungle adventure. But eventually I realized the treasure I was chasing wasn’t “out there”—it was already inside me. Pick your own song, your own soundtrack. It changes everything. PS.. I never wear ear buds while training or racing.. I am present and listening to my body and everyone and everything around me.. 

And as my friend Joe Teno once said:

“Show up. Pay attention. Do your best. Don’t be attached to the outcome… and then I added: because fun is the outcome.”