My FIRST 5k!! HELP!
danapenguin
Posts: 161
I signed up for my first 5k yesterday, its the glo run in nashville. I have until July 12 to get ready for this run, however... I have never ran a 5k... I can barely do a mile! I have downloaded the couch to 5k app to help me out but I feel like there is probably something else I could do to help me strengthen my legs, maybe help me breathe better, or foods I should stay away from??
So MFP, what are your tips for beginners wanting to do a 5k?
So MFP, what are your tips for beginners wanting to do a 5k?
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Replies
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1) Line up at the back of the pack
2) Pin your number on your front
3) Have fun!
You have plenty of time to train.0 -
The best way to get strength and fitness for running is to run. Use the C25K if you want but you need to really be able to walk briskly for 30 minutes as a good base before starting0
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I signed up for my first 5k yesterday, its the glo run in nashville. I have until July 12 to get ready for this run, however... I have never ran a 5k... I can barely do a mile! I have downloaded the couch to 5k app to help me out but I feel like there is probably something else I could do to help me strengthen my legs, maybe help me breathe better, or foods I should stay away from??
So MFP, what are your tips for beginners wanting to do a 5k?
If you can run a mile, you're ahead of the game. You have plenty of time to train. AC25k should be easy for you. They usually start with way less than running a mile. You'll kill it!
In my opinion, the most important thing is to get your training runs in. If you miss a day, try to work it in the next day. Just try not to skip. A 5k isn't so far that you need to do anything special diet wise. At least in my opinion. Make sure you have good running shoes that work for you.
But mostly just have fun! Doing events is awesome. You'll have a blat.0 -
1) Line up at the back of the pack
2) Pin your number on your front
3) Have fun!
You have plenty of time to train.
This - have fun you will feel great when you do it!0 -
Make sure you have proper foot wear. This includes socks!! I learned that the hard blistery way!0
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C25K is all I did to train for my first race... which was 9 weeks after I started the program. So you have plenty of time.
Breathing IMO is the hardest thing to master. My trick - 3 breaths in through the mouth, 3 breaths out through the mouth. And focus on good posture (don't look down). The rest will fall into place.0 -
1) Line up at the back of the pack
2) Pin your number on your front
3) Have fun!
You have plenty of time to train.
great advice....enjoy!0 -
Slow down. Conquer the distance first (don't worry how long it takes) and then you can look at speed.0
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Subscribe to runners world. Keep doing what you are doing. You are going to have so much fun and will be so surprised at what you can do!0
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C25K + 2 months + breathing in and out of your mouth + water + motivation is all you need.
Oh and eat something light 1/2 before you leave.
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I love of all the advice, thanks guys!! I think someone should elaborate on the socks?? Smart wool good?0
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Can't argue with any of the advice here. My first was a 10K about 6 months ago and I took a leisurely 3 1/2 months in training (Could have done it much shorter). When I started, I struggled with a mile and a half.
For socks, just search ebay for blister prevention socks, you'll get plenty of hits. Over a 5K I don't think you'll get too much bother, but it never hurts to be prepared and they're not that expensive. Any good sports shop will also have some.
Enjoy and good luck.0 -
Subscribe to runners world. Keep doing what you are doing. You are going to have so much fun and will be so surprised at what you can do!
The magazine is great...the website and forums will make you not want to run.
Anything Arc has to say about running....you listen...he's pretty damn bad-*kitten*.0 -
Get in line for the bathroom as soon as you arrive...bring your own TP in case the spool is empty.
Ditto on good socks...I like "Feetures" brand--pricy, but your feet are worth it.
Run for the fun of it...goal for 1st 5K is to finish, vertical & uninjured.0 -
My tips:
- good shoes and a good bra really make a difference
- slow down, I mean, really - slow down! When you are building up your distance you aren't going for speed, that can come later.
- C25K is great, but don't rush it. You have lots of time, so do your three runs a week plus a few days walking or swimming or strength training or yoga or whatever else you like. A give yourself a rest day too, that's important to prevent you burning out.
- don't worry about eating or drinking along the way, you probably don't need to for a 5k.
- find some music you enjoy and use it to pace you as you run. But stay safe, if you are running in a busy area, maybe just use one earpiece or turn it off until you get to a quieter area.
- run the race course before race day if you can get to it (and do it safely). I found that made me much more relaxed.
- read the race instructions, make sure you know where you can park or how to get there on public transport and whether there is somewhere to leave your stuff (better still, don't bring stuff!)
- most of all - enjoy!
PS. Great advice to line up for the loo and to bring your own paper!0 -
Just do a plan of regular running, increasing your distance towards 5k. Start towards the back of the grid on the day and then you have the motivation of more chance of overtaking people0
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You have a good starting point with being able to run a mile. You could probably start the c25K program at one of the later weeks with you activity level. The first 2 weeks or so may not provide much for you.
As already stated, try to slow yourself down when you are doing your training runs. If you find it hard to speak more than 4 or 5 words at a time, you are pushing too hard and need to dial it back. If you can just talk normally, you may want to push a little harder. I have a hard time reigning myself in and have to always keep it in check.
Take a rest day. I fail to do this every now and then and my form suffers, my run feels like crap, and it just makes it no fun. Our bodies do need some time to recover.
There are various running styles/techniques. Find one that you like.
In regards to strength. I found out the hard way strength training is actually important to running. Muscle imbalances can lead to overuse injuries (Weak muscles are compensated by other muscles working harder and pulling on things (knees) in ways which cause pain/tendons inflame.). Squats are great, as are lunges and one legged deadlifts. Properly performed planks and side planks work wonders. Hamstring curls, and calf raises help as well. That's what my personal trainer has me performing on my lower body days. I'm not sure how crucial the upper body workouts are in regards to running.
When you actually run the race, keep your pace in check. It's easy to get wrapped up in trying to stay caught up with other, but make the run about you performing the best run you can do. The people out front have probably been training for a very long time and their pace is jaw dropping (5:00-6:30 min miles).
With you having ~ 5 months to train for this, you will be in a great position. If you complete the 5k program, I'd suggest moving to a novice 10K program and start at the appropriate place. Increasing your running base will do wonders in increasing you ability to run faster times on shorter races. You could also go with an intermediate 5k plan which would introduce speed work (Tempo, fartleks, etc.).
Last, and most importantly, enjoy yourself. For me, running provides a great way to release stress and work/think through things in life.0 -
Agree with all of the advice given above. The hardest thing for me was to not dash out with the pack when the start signal was given. Another site that has tons of great running information is http://www.halhigdon.com. There are some great articles out there about integrating exercise with running too. As far as socks go, I like Swiftwick and Feetures, but the shoes are really most important. Put the time and $ into going to a running shoe store preferably one where you can run a little bit in the shoes outside or on a treadmill. If the shoe fits correctly you'll be able to wear any old sock with it!
Just in case you are approached about Natural or minimalist running shoes, start out with a conventional shoe. The difference between Natural and Conventional is basically the heel height on the shoe. When the sales folks tell you about them, you'll hear 'designed to mimic barefoot running'. It sounds good in theory, but if you've never run before you've gotta get your body used to running first. Don't consider moving to a natural or minimalist shoe until you've been running for about 2 years. Most beginning runners are not going to be flexible enough in the ankles and achilles tendons to avoid injury in a minimalist shoe.
Like everyone else said, have fun!0 -
The 3 for $10 running socks will do. Asics Hydrology socks have kept me blister and callous free in a wide array of conditions. Maybe Smartwools or something for freezing temps. You have plenty of time to sensibly build to 5k, if not a 10k in 5 months. Get some good, fitted shoes and listen to your body. And run slow.0
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I find my full-body strength training crucial for my running. Getting your core, back, shoulders and bum in shape (as well as your legs obvs) will really help your posture and strengthen all the muscles that help move your body
Good luck! I'm doing my first 5k in two weeks and I'm terrified!0 -
Couch to 5k is awesome. You have plenty of time to train too!
I also agree with lining up at the back...please do this! I ran a race last weekend and it was pretty icy so it was hard to pass people and there were a lot of slower people and walkers even who started close to the front or middle. I'm sure they just didn't realize but it was a decent sized event and ended up being annoying/kind of dangerous. I almost bailed trying to pass someone and I'm not even a super fast runner.0 -
I started the C25K and only went to week 4 before doing my first 5K. Just bring your phone with the C25K app on it and follow it while doing the 5K! You don'thave to run the whole 5K. I did four 5K's within a 5 month period and each time and quit training after, which I shouldn't have. I went from a full on couch potato mind you LOL
I started again and am now on week 5 day 3 and I have another 5K coming March 1st and am pumped! I am determined to get my best time ever! I am also doing the Glow Run!0 -
I agree that you have a good starting point if you can already run a mile. My best tips are to follow the program and to go to a specialty running store to get properly fitted.0
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1) Line up at the back of the pack
2) Pin your number on your front
3) Have fun!
You have plenty of time to train.
Seriously…THIS ^^^ is such sound advice.
Train for it, c25k is a great place to start, but enjoying the event is something that is equally important :-)0 -
For a 5k don't over think it. Regular socks are fine. You don't need to worry about expensive run gear or be too worried about what you eat until you get into double digit miles. Just eat whatever you normally eat before you workout. Wear whatever you wear when you normally run in. In short just do what you did for training and you'll be fine.0
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1) Line up at the back of the pack
2) Pin your number on your front
3) Have fun!
You have plenty of time to train.
This. Definitely this. And I'm going to add #4: Run your own race -- don't pay attention to what the others are doing.
Couch to 5K is awesome.0 -
The Glo Run looks like it'll be really good fun, C25K will get you there in plenty of time, you'll soon be throwing out statements like
'come and do it, it's ONLY a 5k'!!!
Personally I would be fitted at a running shop for a proper pair of running shoes, if it was only the 5k you were doing I would say you could get away with just 'normal' trainers, however you will clock up a fair bit of mileage doing the C25K app and getting the right footwear is important (I didn't realise how important until I was nearly crippled with shin splits).
What I done once I had finished C25K app was I went back and started again but increased the effort on the jog phases and slowed down to comfortable jog on the walk phases (kind of interval training) and it's helped make my time faster (I still struggle but I can see an improvement).
I'm also a bit of a geek and I have a spreadsheet set up that I input my route (town, hill, flat, pavement, trail etc), distance, average pace and the splits for each mile (I run Map My Run in the background), it's helpful for when I don't feel like I'm improving, I can look back a couple of months and actually see the progress (it's one of my favourite things in the morning is inputting the info from the previous evenings run and comparing it)!!!0 -
1) Line up at the back of the pack
2) Pin your number on your front
3) Have fun!
You have plenty of time to train.
Can't stress this enough.0 -
I love of all the advice, thanks guys!! I think someone should elaborate on the socks?? Smart wool good?
Personally I never had an issue with socks until my mileage got up a bit higher than a 5k would require. A good running store will have a variety of running socks, and a *good* running store will let you try them on. I have dedicated running socks for longer runs, but I don't bother for anything under 5 miles or so. They do help prevent blisters. Some have an inner fabric and an outer fabric and the two can kind of slide a little. So the fabric against your foot doesn't rub on your skin.
And it brings up a good point - while you're training, find the wardrobe that you like best. I have one pair of shorts that I've worn in all four half marathons I've run. The last thing you want at the event is some little thing bugging you. Oh, and if you get an event shirt the day before the event, don't run in it. Run in what you know.0 -
Good for you!!
I used the c25k program to start as well, and it worked great for me! I stuck with the plan as it is written, and by the end I was running for 30 minutes without stopping. :drinker: I had my first 5k race a few weeks later, so it was nice to have some time after finishing the program to continue running the full 5k distance and getting more comfortable with it. And the race you've signed up for will be a blast - great first race! It will be a fun atmosphere and you will love it!
As for race day, there's a great post here: http://www.myfitnesspal.com/topics/show/279198-running-tip-so-you-are-about-to-do-your-first-race Great info and he covers everything from a 5k to a full marathon, and it's all good stuff to think about, helps you plan and know what to expect - really helped with a lot of my questions and "first-race jitters" I was feeling!
Good luck and have fun!0
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