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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.

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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!

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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.

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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.

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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!

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Tara Massan

Founder of Be Moved, Life Coach and Writer.

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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