When you’re running a 5k, whether for the first or hundredth time, you don’t want to screw up any of the little details that are easy to forget due to pre-race jitters. One of those important details is your number plate!

You need to pick up your number plate and make sure it is positioned properly, or you might run into timing issues and not get the right time or listed as a finisher! (Some races are strict enough you could get disqualified for not placing your number plate perfectly!)

So here is what to do:

Step 1: Get your number plate and safety pins.

The first thing to do is get your number plate and four safety pins at the registration tent.

This is a great time to ask them where exactly to put your number. It will most likely get centered on your stomach or on your right hip. It might also go on your left hip – it just depends on the finish chute, where there will be a volunteer on one side to tear off the tab and order them for results.

Also, it’s important that officials can see your number to know you’re actually in the race. (In some big races, if you don’t have a number plate, you’ll be escorted off the course by security.)

Step 2: Line up your number plate.

This is easiest to do with a friend lending a hand, or you could do it while your shorts or shirt are lying on a chair. Or do it while wearing your outfit. (That’s not hard when the number is going on your stomach or hip, but if it was going on your back, it would be quite rough!)

Step 3: Pin it down.

With the number in place, it’s time to pin it down. If you’re short on time, you could just stick the pins through the holes on the plate, but I prefer to use a technique called “flat pinning.”

Flat pinning is where you pin through the number plate itself (rather than using the pre-punched holes.) This holds the number down closer to your shirt so it doesn’t flap in the wind.

Near each corner, place the pin through the number plate, down through your shirt, back up through your shirt, and back through the number plate. Then close the pin.

When done properly, the number will lay flat against your shirt.

The critical step here is DO NOT pin down the tear-off tab. That’s the bottom section of the number plate that has your information, right below the perforated line. They need to tear that off at the finish line, and they can’t tear it off if it is pinned to your shirt.

Now, get to the start line!

If you are running a marathon or other endurance event, there’s a good chance you need to carry food with you. Sometimes you need to carry food and water, but most events provide water and Gatorade on the course, so food is the primary concern.

I prefer to carry energy gels with me by pinning them to my shorts, but there are many other ways you can try.

Here are 7 of those ways: (The catch is, you do NOT want to carry your gels like this!)

1. Gels under your race cap.

If you wear a running cap, you could put the gels underneath the cap so they are held in place between the hat and the top of your head.

But gel packets on your head isn’t very comfortable, and you also have to make sure the gels don’t fall onto the ground whenever you remove the cap!

2. Gels under a forearm sweat band.

I like wrist/forearm sweatbands so I can easily wipe sweat from my brow, but I wouldn’t use them to hold gels against my arm.

Gel packets are slippery, especially against skin, and they could easily slide out from underneath the sweatband.

3. Tape gels to your body.

To make sure the gels aren’t going anywhere, you could just tape them to your body. That will certainly hold them in place, but removing them is not comfortable, especially if you have body hair!

4. Glue gels to your body.

If you’re out of tape, don’t worry – you can glue the gel packets to your body! Of course, this makes for even more painful removal, since a layer of your skin will rip off with the gel packet!

5. Clothes pins around your waistband.

If you’re out of safety pins, maybe you have some wooden clothes pins lying around? You could clamp some gels to your waistband with these pins.

You just have to deal with the discomfort of a big wooden object pressing against your body, and the good possibility that the gel will slide right out of its grasp.

6. Sew your own Velcro holders.

If you are good with needle and thread (and glue,) you could make your own Velcro attachment system. Simply sew Velcro patches onto your shorts, then glue the corresponding Velcro to your gel packs.

That’s pretty secure and allows for an easy grab, but why waste good Velcro on gel packs that will be thrown away?

7. Wear a triathlon singlet.

By far the easiest way to carry gels when running would be to wear a triathlon singlet (those fancy skin-tight tank tops.) It has a neat little pocket in the back where you could stow a few gels.

But triathlon gear has no place being worn during a marathon! Outside of triathlons, you shouldn’t, you know, look like a triathlete…

Photo credit: Penningtron

Today’s advice: Wearing low-cut socks while running is not a good idea.

I’ve had a few bad experiences running with low socks in the past. Just look at the photo below to get an idea…

Those blood spots on the backs of the socks do a pretty good job explaining things!

Here’s what happened… One day I set off on a 16 mile run wearing ultra low-cut socks. The problem was that I had worn them numerous times while riding my bike, with no problems, making me think they would be fine with my running shoes. Too bad my running shoes are taller and the impact makes them scrape my heels!

So unless you are wearing triathlon shoes that are made for bare feet, wear tall socks! They should at least be tall enough to cover your heel and protect from blisters and abrasions.

If you don’t, chances are your shoes will scrape your heels enough that there is bloodshed, causing your socks to look like the ones pictured above!

[Larger photo: "Wear Tall Socks!" via RunnersResource.com]

Whenever I first started running more than a couple miles at a time, the question of “how do I carry food and water with me?” really boggled my mind. I no longer had the luxury of a cycling jersey with pockets in the back, a backpack would be way too big, and I sure didn’t want to carry water bottles in my hands!

But I didn’t want to die of dehydration, either! So I had to do some testing and some shopping, and here are the six different methods I’ve found that actually work:

1. The Fuel Belt

The Fuel Belt is the “go to” product when it comes to carrying food, water, and other essentials while running. With a Fuel Belt you can carry small water bottles, a gel flask or packets, keys, and more (depending on the model you choose.)

The best part is that everything is carried around your waist, making it comfortable and stable. Yes, you’ll know it’s there, but it’s much more convenient than getting dehydrated!

Shortly after I started running, I began to see these for sale at shops and race expos, but I could never justify the $35 to buy one. In hindsight, I don’t know what I was thinking! This is essential for all endurance runners.

2. Shorts with Pockets

If you just need to carry a few gels, and maybe your car keys, there are some running shorts out there with little pockets made for this very purpose. The shorts pictured are from Race Ready, who make numerous articles of “race ready” clothing with those little pockets.

However, I also have a regular pair of Nike split shorts with a tiny mesh pocket in the back, just big enough to squeeze in a couple gel packets. Just make sure the pocket has a flap, Velcro tab, or zipper, because you don’t want anything falling out!

3. Water Bottle Glove

Want to keep your water bottles off your waist, but don’t want to waste energy gripping them in your hands? Then consider this product (the Nathan Quick Draw Plus is pictured,) which is almost like a glove that holds your water bottle in place. You still have to deal with the weight of the bottle, but you don’t have to waste your hand strength keeping a firm grip on it.

Another neat thing with this is that it also has a pocket for your keys or an energy gel.

4. Hydration Pack (Camelbak)

If you’re venturing out into the jungle or desert and need more than 20oz of water (which you could carry with a Fuel Belt,) you might need to step it up to a full hydration pack.

Packs from Camelbak, Deuter, and other brands are small, lightweight backpacks that contain a reservoir that holds 20-100oz water. You can drink from the pack by way of a tube and bite valve that hangs over your shoulder.

You just have to get one that is small, lightweight, and ergonomic, so that it doesn’t interfere with your running stride.

The trade-off for carrying more water is that these packs are heavier than a Fuel Belt, and they can make your back uncomfortably hot if they aren’t well ventilated. Some packs don’t have built-in waist belts, which means they might flop around, too.

5. Bottle Carriers

Another option is this cross between a water bottle glove, a Fuel Belt, and a hydration pack. This is a lot like a typical Fuel Belt (and is usually made by the same company,) but it carries full-size water bottles.

You get the benefit of carrying a larger quantity of water around your waist, without the extra heat and weight of a hydration pack. And if you have a favorite brand of water bottle, you can easily swap that in, in place of the standard bottles.

6. Safety Pins

Doing a race where there is plenty of water on the course, but you still need to carry your favorite energy gel? Then skip the fancy products I’ve listed here and go back to basics – safety pins!

Yes, you can use safety pins to attach gel packs directly to your running shorts. I used this technique during my first marathon and it worked marvelously.

I take GU gels and safety pin the tab to the outside of my shorts along the waistband, then fold the gel pack over inside my shorts. Then I just tear off a gel as needed. It works marvelously!

(Here are full instructions for pinning gels to shorts.)

So get whatever you need, whether it be a Fuel Belt or just some safety pins, and from now on you’ll stay properly fueled and hydrated while running!