Some dos and don'ts for particpating in a 5K race

Tuesday, July 26, 2016

By: Femi Cole

dos and donts gyrig


The second annual Get Your Rear in Gear-Green Bay presented by Aurora BayCare Medical Center is 11 days away. You’re signed up and raring to go, except for one thing – you have little to no idea what to expect on race day.


Here are some basic dos and don’ts from race director Mike Schmidt. The tips are designed to guide you to a positive run/walk experience:



  • Follow the rules of the race as outlined in the race entry form
  • Train (even just a little) for the event; it’s never too late
  • Get lots of rest the night before
  • Prepare all your race-day gear the night before the race
  • Eat before and after the race
  • Arrive early, use the restroom (Porta-Potty) and get situated for your race
  • Warm up before the race and cool down after
  • Line up according to how fast you expect to run or walk the event
  • Know your limits; go at a pace you know you can safely maintain
  • Take advantage of water stations to stay hydrated
  • Enjoy your race; it’s an awesome personal achievement



  • Participate if you did not register
  • Cheat! Cutting the course or using someone else’s bib number to participate is lame, plus it could pose a safety hazard
  • Run or walk in a horizontal row, preventing others from safely passing you and your pals
  • Stop in the middle of the course; if you are fatigued and must stop, carefully pull off to the right
  • Crank up the music in your earbuds so much that you can’t hear course instructions
  • Shed your extra layers of clothing on the course; toss that stuff way off to the side of the road where no one will hurt themselves tripping over it
  • Blow your nose, spit or release any other bodily fluids on the course, do that (if you must) after you carefully make your way to the far right of the course
  • Clog the finish line; enjoy your moment as you cross the finish line and keep moving through the finisher’s chute
  • Take more than the allotted post-race refreshments; you’re short-changing others who are as deserving of those refreshments as you are

Follow these tips to ensure an enjoyable race day, one you’ll want to experience again next year.


Registration is open for The Get Your Rear in Gear 5K run/walk, which is scheduled for 9 a.m. on Saturday, Aug. 6. It offers a timed 5K (3.1-mile) race and a 1.5-mile walk. The race will carry runners and walkers from Aurora BayCare Medical Center, through the surrounding neighborhoods and back to the start/finish line on the hospital campus.


Race organizers expect about 200 registrants.


The run/walk is an effort to raise awareness of colon cancer and better educate the public about the importance of appropriate screenings and early detection. It’s a program of the Colon Cancer Coalition, a Minneapolis-based group that promotes national awareness of colon cancer and encourages increased use of screenings.


Aurora BayCare Medical Center is the event’s presenting sponsor.

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BayCare Clinic,, is the largest physician-owned specialty-care clinic in northeastern Wisconsin and Michigan’s Upper Peninsula. It is based in Green Bay, Wisconsin. BayCare Clinic offers expertise in more than 20 specialties, with more than 100 physicians serving in 16 area communities. BayCare Clinic is a joint partner in Aurora BayCare Medical Center, a 167-bed, full-service hospital. Follow BayCare Clinic on Facebook and Twitter.