Running Your First 5K Race
Everything Beginners Need to Know about How to Finish a 5K.
From training to race-day advice, everything a beginner runner needs to know about how to successfully run their first 5K race.
Successfully finishing a 5K race is a great motivator, but how does a non-runner transform herself into a 5K finisher?
Training
Finding the training routine that works for you is important since no two people are at the same fitness level. A good place to start is Runner's World, which offers a great beginner training plan designed for non-runners who want to compete in a 5K run within 6 weeks. The plan gradually builds in intensity and duration over a six week period and there's even an option for a more intermediate training schedule.
If you need longer than 6 weeks to train, the Mayo Clinic offers a terrific 10 week training program in addition to tips on how to prevent runner's diarrhea.
Whichever program you choose, it is important to follow it. This will help prevent injuries and ensure success.
Race Day Tips
1) Do NOT try anything new on race day. This includes new shoes, shoelaces, socks, foods and drinks, shirts, etc. If you do want to try something new, be sure to do so on training runs at least two or three weeks before the race.
2) Eat a light, low-fiber, low-fat, high-carbohydrate meal two to three hours before the race, for example, a bagel with jelly, oatmeal with raisins, cereal with a banana. Test what works for you during training.
3) Hydrate before the race. It's difficult to drink while running. One tip is to squeeze the cup mostly closed and take small sips. When you're done, toss the cup on the ground if you've passed the trash can. The race officials will pick it up.
Starting Line Etiquette
As the runners line up, stay towards the back right side of the pack so that the competitive types don't have to try and navigate around you. Remember, your first 5K is solely about finishing the race. Tell yourself it is okay to be passed by other runners, including the fat guy running barefoot and the 90 year old woman.
Pacing
The gun shot rings out and the runners sprint off of the line. It's exciting. The pack moves in unison, but soon a decent percentage of those runners will become walkers, huffing and puffing and wondering why they couldn't finish running the race they'd spent months preparing for. They've been struck with a case of race day adrenaline and pack mentality. The best way to overcome this is through your training routine.
During your 5K training runs, it's important to find a pace that works for you. The best way to do this is to run your 5K and begin counting your steps as though they were beating a rhythm on a drum.
If counting doesn't work for you, then find a song you like that matches the rhythm of your feet. If music is not your thing, then you can always invest in gadgets, such as heart rate monitors and set your pace according to your heart rate.
On race day, when everyone else bolts off of the starting line, you can focus your mind on counting steps or singing or monitoring your heart rate and gently settle into a pace that will allow you to successfully run the race.
