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.

Are You Right-Brain Dominant? (7 Right Brain Characteristics) 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

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Last Updated on October 22, 2020

The Truth of Rapid Weight Loss: How to Actually Shed Pounds

The Truth of Rapid Weight Loss: How to Actually Shed Pounds

“If I drink this supplement, will I lose 40 pounds in two weeks?”

 Another consultation with a new member in the fitness center that I manage, and yet another person that fell prey to the marketing-trap of a supplement company that promised immediate results and rapid weight loss.

Rapid weight loss is enticing. It speaks to our human nature. It’s unfortunately also a false fantasy of ours.

The truth is that while you might be able to lose weight in a very short time, it’s practically impossible to keep it off. Here’s why and how you can actually shed pounds sustainably and continuously.

The Key to Patience

A mentor of mine once told me bluntly: You can have it all young man. You can be a great salesman and entrepreneur. You can run a successful business. As long as you just refuse to give up.

Is it that simple? It is.

I came into a management position at a young age not because I’m the brightest but because I outlasted my colleagues.

There are a lot of similarities between business and the results in the gym. They just produce different rewards.

If something isn’t working simply because you don’t have the patience to push through, develop this crucial piece of the puzzle before moving on.

You can learn more about just how long it takes to build muscle and lose fat here.

Advertising

The Art of Weight Loss

Weight loss is simple, but not easy.

It’s not easy because it goes against our nature. We all have to know that our ancestors dealt with much rougher situations than we did. Over millions of years our genome has evolved to store energy in order to prepare for rainy days.

Only in the recent decades have we gone from scarcity to absolute abundance. The supermarket just around my corner contains ripe fruits from all over the world. Packaged, conserved foods that can be stored in our shelf for years to come.

While our recently-evolved, self-conscious forebrain is demanding us to keep losing 10 more pounds, our genome is desperately trying to hold on to all of those bits of energy storage, making rapid weight loss nearly impossible.

Fat cells used to be our friends, and now they’re enemies. (Find out more about the reason why here.) In order to beat them and lose weight, we have to learn to go against nature and trick our genome.

How to Trick Your Genome

What if I told you that there is a way to soothe your genome and your brain at the same time? How can we manipulate both of these entities to reach our goals?

Here’s everything that you need to know about substantial and sustainable weight loss in one sentence: Calories and satiety are not linked.

We can eat a huge McDonalds meal with thousands of calories but still feel hungry after one hour. We can scoop out some ice cream late at night, and the only time we feel satiated is after we’ve gained 2 more pounds.

On the other hand, we can eat 1-2 cups of broccoli or spinach and often feel full. What matters is the caloric density and the seven crucial factors influencing satiety.

7 Parts of Satiety

Hunger and satiety are sensations. Satiety is the absence of hunger. If we feel satiated, we feel full. If we feel full, we’re more likely to stick to a diet.

Advertising

If calories are not linked to satiety, which factors are? Lucky for us, a study on satiety gave us some answers. The researchers concluded:[1]

Servings of different foods vary greatly in their satiating capacity.[2]

Optimize satiety for rapid weight loss

    And the effect of a food on one’s satiety is important, as the satiety heavily influences our future eating behavior. These are the components that played a role.

    Fiber

    Fiber fills up your stomach and speeds up digestion through your small intestine. This means that less macronutrients will get absorbed. Therefore, also less calories.

    Foods containing fiber-entrapped natural sugars produced the highest satiety scores in the whole study. If you want to feel full, start taking in more fruits and vegetables.

    Sensory Information

    Studies have shown that our sensory information can play a huge part in our satiety and rapid weight loss. We’re primed to seek a variety of foods, but if we routinize the habit of eating the same foods during our eating breaks, satiety might come earlier.[3]

    Water

    If a food contains more water, it will naturally also be less calorie dense. Not only that, but the increased water content also fills up our stomach more, boosting feelings of satiety.

    Protein and Carbohydrates

    Protein and (good) carbohydrates seem to have great satiating effects. Both of these macronutrients can, therefore, help you lose fat more easily. However, stay away from fatty products, as fat was inversely correlated with satiety. Fat also contains nearly double the calories.

    Plate Size

    The bigger the plate size, the more calories you will consume, which will slow you down on the road to rapid weight loss.[4] This may seem obvious, but many people eat far more than they should simply because they fill up a plate that’s bigger than a normal portion size.

    Advertising

    Amount of Fat Cells

    Our fat cells, scientifically called adipocytes, release a hormone called leptin. Leptin levels are significantly higher in obese individuals. When we start dieting, our leptin level goes down fast—too fast. It’s an indication to our brain that we’re starving.

    We suddenly feel hunger, have reduced motivation, and burn less calories at rest. This means that if we’re overweight, our body wants to keep us like that.[5]

    Serotonin

    Do you ever wonder why chocolate is so addictive? This tasty, dark food is releasing serotonin in our bodies to the same extent as cigarettes. This explains why stress often causes weight gain.

    They crave that good-feeling neurotransmitter that gets released in our brains. This means that the less stress we have and the better we feel, the more satiety we will experience.[6]

    The Next Steps

    “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

    It’s time that we start thinking about long-term weight results when it comes to weight reduction. We have to realize that if we use the dieting approach to rapid weight loss, we’re losing both muscle and fat mass.

    This means that every time we start a diet, it gets harder, not easier.

    It’s therefore absolutely crucial that we start with the end in mind. We have to start a diet that is sustainable for months to come. There are three ways to do that:

    1. Focus on Satiety

    While a calorie deficit is important, we also have to focus on staying full. If our brain thinks we’re starving, our diet is doomed to fail.

    If we fight against our genome, we enter a war we can not win. If we fight against our genome, we enter a war we can not win. Eat high protein foods while avoiding processed foods. This will get you started.

    Advertising

    2. Add Weightlifting and Cardiovascular Training to Your Schedule

    Weightlifting and cardio can improve the ratio of lost fat and muscle mass and keep us healthy. Increased muscle mass will also make it easier to keep off the weight, as it increases our caloric need.

    You can learn more about why cardio is so good for you in this article.

    3. Add Incremental Changes

    A diet shouldn’t necessarily be a diet. It should be a long-term dietary change for the better. We lay the groundwork to our dieting success by beginning with the end in mind.

    Try making one small change to your diet each week to avoid shocking your body and mind. As you work incrementally, you’ll train your body to adjust slowly and sustainably.

    Conclusion

    Rapid weight loss is a false fantasy. There’s no supplement that will help you lose 40 pounds in 2 weeks.

    It’s practically impossible to keep the weight off long-term if you do this because the dietary switch was never sustainable in the first place.

    Instead of focusing on short-term results, we should pay special attention to long-term habit change to get us to a healthy weight and more balanced levels of body fat.

    Weight loss is a trojan horse. We might expect superficial results like an improved reflection in the mirror, but if we begin with the end in mind and focus on long-term habit change, it affects multiple components of our existence and can lead to a better quality of life overall.

    More Weight Loss Tips

    Featured photo credit: Meghan Holmes via unsplash.com

    Reference

    Read Next