Advertising
Advertising

How To Train For Your First 5k

How To Train For Your First 5k

Race season is here and maybe you’re contemplating signing up for your first 5k. You may be wondering how do I train for my first 5k? and how do I prepare for race day?

Regardless of whether you’re new to running or if you have run in the past, running your first 5k can be nerve-racking. I’m here to tell you don’t be nervous — be excited! You have a wonderful journey ahead of you!

First things first, get crystal clear on two things:

1. Why do you want to run a 5k?

What is the reason you want to run a 5k? Is it to raise money for a charitable organization, to check it off of your bucket list, or to join a friend who has already signed up? Know the specific reason you want to run your first 5k.

Advertising

2. How will running a 5k make you feel?

This is important, and the reason why is because when you are faced with obstacles, you can you use this tool to fall back on. Will you feel accomplished after your first 5k? Will you be inspired to sign up for another race? How will running a 5k make you feel?

I started running for one reason: my step-father lost his life to cancer. I decided to find a 5k race that would provide financial resources to families affected by cancer in my area. That was my reason. I wanted to feel accomplished and to support a cause that mattered dearly to me. Little did I know after my first 5k that I’d find a new love for running. Fast forward to two years later, I am now training for my first marathon. Running inspired me to reach my full athletic potential — or, at least, to go after it!

Now onto the work. Training for a race can seem like an overwhelming thing to do, but keep in mind that thousands of people each and every year, of all shapes and sizes, run 5k races and have fun while doing so!

Advertising

Training Tips:

1. Start 2 months before your race

Pick a race that allows for 60 days of training. Running a 5k may be an easy feat for some, and for others, it may be frightening. No matter where you are with respect to physical capabilities, 60 days will allow for adequate training for race day. Remember, Rome wasn’t built in a day.

2. Start small

That’s right! One foot in front of the other. During the first portions of your training, you may be incorporating a run/walk routine and building off that — that’s okay! I remember when I first started training for my first 5k, I would run a block then walk a block. When I became comfortable with the running portion, I slowly increased the distance I was running and decreased the distance I was walking.

Tip: Create a training schedule like this one. Sticking to a schedule will you help you stay on track without overwhelming your body.

Advertising

3. Enlist the support of friends

Perhaps you have a friend who can run with you or maybe simply cheer for you at the start and finish line. Either way, having support from people in your life will keep you motivated to stick to your training plan and to do your best on race day.

Tip: When you’re faced with an obstacle, refer to your answers for why you want to run a 5k and how you will feel after you finish your first 5k.

Race Day Tips:

1. What to wear

Since you have been training for your race, you will be knowledgeable of possible weather conditions on race day. The biggest thing to remember is to be comfortable when you run. Find attire that provides comfort while allowing for physical activity. Don’t focus on what you will look like or having the newest running attire — if you’re comfortable, you can focus on the race ahead of you.

Advertising

2. Hydration/Nutrition

Be sure to adequately hydrate your body before and on race day. Drink plenty of water the day and evening before the race and immediately when you wake up on race day. With respect to nutrition, let’s simplify this a bit: a 5k is 3.1 miles. It isn’t a marathon, but it isn’t an easy feat. Fuel your body the day before with nutrient-rich foods high in fat, protein, and calories. For race day, depending on the time of your race, be sure to eat and fuel your body, but don’t overdo it.

3. Handling the crowd at the start line

This is often where the nerves start kicking in, but let these nerves motivate you. Your best bet is to know your average pace and position yourself in the crowd accordingly. Sometimes, with larger crowds’, runners are lined up based on their pace. Find your pace group and start and finish with them. If this isn’t an option, position yourself with the crowd accordingly. For example, fast runners up front, average pace in the middle, and slower runners in the back. From experience, I will admit I position myself with runners that are 30 seconds ahead of my pace. This way, I keep my pace up and am always looking to push myself to the next level throughout the course.

Conclusion

Running your first 5k can be a scary and exciting thing all at the same time. Training for your first 5k can seem like a daunting task, but it’s something thousands of people take on every year, and so can you! Be sure to train properly, research 5k running plans, enlist friends for support, and always remember: this isn’t the Olympics, have some fun!

More by this author

Tara Massan

Founder of Be Moved, Life Coach and Writer.

Why Singing In The Shower Can Boost Your Confidence And Health When You’re Made To Feel Unwanted, Leave And Never Turn Back 11 Hidden Signs You’re Highly Empathetic But You May Not Even Notice That What Happens When You Refuse To Be A Victim And Decide To Take Control Why People Who Have Much Younger Siblings Are Amazing Friends

Trending in Exercise

15 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 23 Home Exercises To Fix Your Rounded Shoulders In One Month 3Workout Every Day: Thursday Music Playlist 4Cut down on drinking! Time for a post-holiday detox 5How To Get A Six-Pack In One Month

Read Next

Advertising
Advertising

Published on July 13, 2018

13 Pregnancy Yoga Exercises for The Last Trimester

13 Pregnancy Yoga Exercises for The Last Trimester

Practicing yoga during pregnancy is a great way to nurture you and your baby. It can also help you cope and prepare both your mind and body for any pregnancy demands and challenges that you may face especially during the third trimester.

Yoga during pregnancy helps you to create space for both your baby and your internal organs. However, make sure that you only do what feels right and works, avoid muscle strains and extreme pressure exercises.

There are plenty of yoga techniques that can help you to prepare for labor in the 3rd trimester. Before you try out yoga, make sure you talk to your doctor. This way, you may know the do and don’t during this stage. The following are some of the common yoga exercises to try out during the third trimester.

1. Birth prep exercises

This mainly entails simple exercise designed to reduce pains and aches and can as well as help position the baby in a good pelvic alignment. Include this technique in your workout rest brakes, warm-up, and as part of your daily poses.

Here’s an example of it:

2. Cat cow

    This is a great pose for lengthening your spine and strengthen your core muscles.[1]

    This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.

    This asana also relieves the back and allow a better circulation of spinal fluids and blood.

    Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.

    It should be done about 5 times for best results.

    3. Warrior II

      This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.

      Advertising

      4. Bridge pose

        This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.[2] Also, it can be practiced in all the trimesters.

        Begin on the side and roll to the back as you move your body into a bridge pose. This helps avoid stressing your rectus abdominals.

        Avoid this exercise if you feel uncomfortable on your back.

        5. Cobblers pose (Baddha Konasana)

          This technique is said to improve the health of the reproductive system.[3] During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.

          It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:

          • Sit on a mat and stretch out your legs.
          • Fold your knees and bring your feet at the center.
          • Then straighten your back.
          • Using your palms hold your feet for a few seconds.
          • Release.
          • Repeat this about 4 times.

          6. Warrior I

            This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.

            Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;

            • Place your feet apart in a hip-width position.
            • Pivot on the left foot.
            • Make your right foot to face forward.
            • Lower the pelvis, then assume a lunge.
            • Look forward and lift your arms above your head.
            • Hold that position as long as possible.
            • Release the pose.
            • Repeat the process with the left foot forward.

            7. Corpse pose

              This technique aims at relaxing your body and mind.[4] It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.

              Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:

              Advertising

              • Lie on your back.
              • Let your palms rest beside you while facing upwards.
              • Close your eyes and then relax- your arms should be alongside your body.
              • Breathe.

              8. Spiraling movement

              This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head onto the cervix.

              Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.

              You may consider using a fitness ball to help in the movements.

              9. Child’s pose

                This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.[5]

                This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.

                Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.

                10. Chanting

                Making your own sounds during pregnancy and birth is a powerful way to regulate your breathing, it enables you to focus and relax as you deal with the pain that is associated with pregnancy and labor.

                Practicing voice sounds can help you open up and have an easier and more comfortable labor. You can do this as follows:

                • Sit comfortably.
                • Close your eyes.
                • Placing your index fingers on the lobes of your ears, take a deep breath.
                • Exhaling slowly, make gentle humming sounds.
                • Do this 5 to 10 times.
                • You can also do this while lying down with arms by the side of the body.

                11. Standing hip rotations

                  This moves will help strengthen your pelvis as well as relax.[6] You can do this as follows:

                  • Stand with feet wide apart but comfortable.
                  • Slightly bend your knees.
                  • Place your hands on your hips and rotate your hips.
                  • Try to keep your upper body still.
                  • Focus on rotating the hips and the belly.
                  • Inhale while moving your hips forward and exhale while moving them backward.
                  • Do this as many times as you wish.

                  12. Tree pose

                    This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:

                    Advertising

                    • Feet on the ground, shift your weight forward and backward until you gain balance.
                    • Shift your weight to one foot.
                    • You can also lift one of your foot to your ankle to gain balance.
                    • Bring the foot higher to your inner thigh.
                    • Put your hands in a prayer position.
                    • Hold this for 5 breaths.
                    • You can also raise the arms above your head.
                    • Repeat with the other leg.

                    This technique is safe for all stages during pregnancy.

                    13. Meditation

                    Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.

                    During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.

                    Develop the habit of practicing meditation on a daily basis.

                    Guidelines for pregnancy yoga

                    There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.

                    Here’re some guidelines you need to know before practicing yoga:

                    1. Do what feels right.

                    Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.

                    To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.

                    When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.

                    2. Do fewer poses.

                    In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.

                    During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.

                    Advertising

                    3. Don’t get distracted.

                    Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.

                    4. Stay comfortable.

                    Wear loose and comfortable clothing.

                    5. Do not eat before yoga.

                    Practice yoga on empty stomach. Most techniques are effective in the morning.

                    6. Always warm up for a few minutes.

                    You can walk around, loosen your joints, move your limbs and warm up your muscles.

                    7. Stay hydrated.

                    Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.

                    Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.

                    Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.

                    Featured photo credit: Pexels via pexels.com

                    Reference

                    Read Next