5k run

Question
hi, i am going to be in a 5k run in august. My question is what can i eat before the run... i never done something like this so what to make sure i do it the right way and eat something that will give me energy but not be too much

Answer
The most important thing for you to worry about when performing an August 5k in New Mexico is being properly hydrated and not overheating.  However, since you asked the question, I'll focus my answer on nutrition.

Even at a relatively slow pace, a 5k is only around 30 minutes long.  So you're really not at risk of "running out of fuel".  On the other hand, properly feeding yourself before the race may give you a competitive edge and improve your overall time.  Since this race is a couple of months out, one option is to train yourself on a low-carb diet starting now.  Then, about 10 minutes before the big race, consume a large amount of high-glycemic carbs (HGC).  The exact amount will vary based on your body weight, but it will probably be in the range of 20-50 g of HGCs (such as dextrose, fructose, sucrose, and/or maltodextrin) mixed in about 16 fl. oz. of water.  By adopting a low-carb diet prior to the raise, you will increase your insulin sensitivity.  So then when you consume HGC pre-race, it will produce a surge in energy you will be able to feel.

The other option would be to continue with your normal diet.  Then, around 2 hours before race time, consume some slow-digesting complex carbs (oatmeal, beans, etc.) along with healthy fats such as olive oil, avocado, etc.  These foods will help to ensure a steady supply of blood glucose while you are running.  You might also experiment with pre-race HGCs, however, the effect will be less pronounced as compared to if you were on a low-carb diet.

Lastly, current sport nutrition advice includes consuming Vitamin C and E before intense exercise, to help deal with the various activity-induced free-radicals.  I would take this no sooner than 1 hour before your race though, since Vitamin C is acidic and might cause heartburn if you take it too soon before running.