OK—so you’re bored with your workout routine, want to challenge yourself, or simply just want to try something new; these are all great reasons to run your first 5K!
A 5K, 3.1 miles, is one of the most popular running race lengths in the world. It is also a great distance for beginners to gain confidence in their running abilities. All you need to get started is about 6-8 weeks, good running shoes and a positive attitude.
First things first—get some good running shoes. My first week as a runner, I made the mistake of thinking my every day tennis shoes were suitable for running. This assumption left me with blisters galore and ultimately put a damper on my training.
Finding shoes is actually quite easy. Running stores have sales associates who are trained to find your perfect shoe. After finding a pair, make sure you walk around the store, or even run if they have treadmills, to assure the shoes are comfortable. Also, don’t be afraid to ask for the clearance section—these shoes are the same quality—just discounted.
Now that you’re set with a great pair of running shoes—it’s time to sign up for a race. The easiest way to find a nearby 5K is by searching online. Many races are fund-raisers, so if there is a cause you feel passionate about, search for a race that donates their proceeds to that foundation. Now, keep in mind that a 5K is going to cost you about $25-35; this usually includes a t-shirt and a running packet with assorted goodies.
With that, make sure you allow yourself enough training time before your race date. Usually people who are not generally active take about six to eight weeks to get in shape—and you should ideally be able to run for five minutes comfortably before starting a training program.
Your goal as a beginner should be to finish! Don’t worry about setting a certain time or coming in a certain place. Before my first 5K I was stressed about coming in last—trust me when I say, it most likely won’t happen—and even if it does, it’s OK!
If you’re concerned with running by yourself, ask one of your friends or a member of your family to join you! If you can’t convince anyone, there are a lot of training programs you can join online. A website where you register for your race will usually advertise different groups you can join and train with. Running with someone helps you stick to your schedule and makes it harder to bail on workouts. It also provides a great support system to help you get through your more difficult runs.
Now that you’ve committed to your race, it’s time to make a running schedule. Different plans work for different people, so you’re going to have to tweak yours in order to get a perfect regimen. The most common way to start is a walk/run routine. For example, run three minutes and walk one minute until you complete the distance. Keep increasing the amount of time you run and decreasing your walking time until you reach your goal of running the entire distance. Don’t worry if you have to walk while you’re out on the racecourse—a lot of people do!
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Don’t run every day! One of the biggest confusions I have found in beginners is the misconception that in order to be in shape you have to run and workout every day. Your body needs rest in order to prevent injury and allow muscle growth. Try running every other day with a rest day incorporated in. On off days try cross training. There are a wide variety of activities like cycling, weight lifting, and yoga to name a few. Just avoid doing too much exercise with your legs, especially the calf muscles, since they’re already getting a lot of pounding from running.
During your weeks of training you’re going to notice an increase in your appetite. Don’t worry about wanting to eat more food—you’re burning more calories and need more energy in order to keep up with your workouts. Just make sure you’re picking the right foods—avoid sugary snacks and processed foods. Peanut butter is great for a boost of energy along with a variety of nuts. Whole-wheat pasta, granola bars and fresh fruit and veggies are also great snacks! Just avoid eating too much fiber right before your race—this can lead to bathroom issues out on the course, which you definitely want to avoid!
OK—so you’re about six weeks in and are feeling good about your running progress. Now the anxiety creeps in that it’s actually happening. Make a plan!
Packet pick-up for your race is usually the night before, which will provide you with a running bib, chip and safety pins. Lay out your running clothes the night before and attach your bib to either your shirt or shorts. The race sponsor will provide instruction for your chip, as they differ from race to race. Check out the race website to figure out parking. A lot of races provide special parking but sometimes charge, usually around five to ten dollars. Make sure you give yourself plenty of time to get to the start line so you’re not stressing.
Place yourself in the middle/back of the race pack, that way you can keep a comfortable pace without feeling too much pressure. When the race starts, don’t let your adrenaline fool you into starting out too fast. It’s typical to feel like you want to sprint because you’re so excited, but try to pace yourself so you can finish strong!
While you’re crossing that finish line make sure you look up and smile because most races have photographers at the end taking pictures that you can later look up online and purchase. Now, grab a banana and a bottle of water—soak in the race atmosphere, and enjoy the feeling of accomplishment. You just ran your first 5K!