Your single most important tip for someone's first 5k?

loveiscloser
loveiscloser Posts: 21
in Fitness and Exercise
I am running my first 5k in two weeks. I've been doing a relaxed version of C25K, meaning that I use it as a guideline for when to run and for how long to push myself. I'm up to week 6 day 1. I run now about 4 times a week for 2-3 miles at a time in about 30-40 minutes.

What's your number one tip for someone doing their first 5K? It could be anything from the actual running to something I may want to bring or do beforehand... All tips are welcomed!
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Replies

  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    make sure you smile as often as you can during the race. not only is it proven that it will help uplift your spirits while running, you will make a great target for race course photographers on race day. so many of those guys are hidden and have telephoto lenses so by the time you actually see them, they've already taken 10 shots of you.

    as for training, try and get up to 4 miles. and make sure to taper the week leading up to your race. don't work out at all the 2-3 days leading up to your race.
  • DavPul
    DavPul Posts: 61,406 Member
    I'm feeling generous so I'll give three

    1. Don't die
    2. Remember it's all for fun
    3. Make sure you're starting in the right place. Don't be up near the front where the fast runners have to run you over, don't be in the back where you have to maneuver around walkers and stroller pushers
  • angf0679
    angf0679 Posts: 1,120 Member
    Enjoy yourself!!! My first one was 2 weeks ago. I was nervous on the way there and standing in the starting line, but once I got out there I loved it! The people I had been talking to while we were standing in the starting line, encouraged me along the first part of the race (they passed me and kept going as they were doing either the half or fill marathon). There was lots of people along the way cheering you along. It was a wonderful! The best part was shaving over 2 minutes off my previous personal best and doing it under 30 minutes, something I didn't think possible!
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Have fun.


    (and I have to go with DavPul's #3 too, seed yourself accordingly. If you don't have a good shot at winning, you shouldn't be lined up at the front).

    Here is a good thread too

    http://www.myfitnesspal.com/topics/show/279198-running-tip-so-you-are-about-to-do-your-first-race
  • red66stang
    red66stang Posts: 38
    If you are a fast runner get close to the front of the pack before you start. If you are a slow runner you should start near the back. If there are lots of people running it usually takes about the first 1/2 mile until people are spread far enough apart that you can get into your pace and really run. A 5K isn't that far so go out and enjoy yourself.
  • loveiscloser
    loveiscloser Posts: 21
    make sure you smile as often as you can during the race. not only is it proven that it will help uplift your spirits while running, you will make a great target for race course photographers on race day. so many of those guys are hidden and have telephoto lenses so by the time you actually see them, they've already taken 10 shots of you.

    as for training, try and get up to 4 miles. and make sure to taper the week leading up to your race. don't work out at all the 2-3 days leading up to your race.

    So I can be this guy? wqx841.png
  • jemhh
    jemhh Posts: 14,261 Member
    Don't get caught up in the initial rush when they start the race. It is easy to charge off the starting line and run too fast and then end up out of breath, etc. Set your own pace and don't let it get to you if somebody passes you (but also, as mentioned above, start off in the right place as much as you can.)
  • Dennis4766
    Dennis4766 Posts: 470 Member
    Dont go out too fast. You might be excited, but its best to stay back, settle into a pace, and pick it up after mile 1.
  • AdamRNY
    AdamRNY Posts: 6 Member
    I just started my 5K training so I don't have any tips yet but the "Don't Die" one given earlier seems like a winner to me.

    GOOD LUCK and report back on how it went!
  • Butrovich
    Butrovich Posts: 410 Member
    Have fun!

    The first race is NEVER for time, but rather to finish. Enjoy the atmosphere around you, the music, and the comradery between all the runners.

    Don't worry about your run time until the second race. THAT is when you begin to challenge yourself to run faster.
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  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    make sure you smile as often as you can during the race. not only is it proven that it will help uplift your spirits while running, you will make a great target for race course photographers on race day. so many of those guys are hidden and have telephoto lenses so by the time you actually see them, they've already taken 10 shots of you.

    as for training, try and get up to 4 miles. and make sure to taper the week leading up to your race. don't work out at all the 2-3 days leading up to your race.

    So I can be this guy? wqx841.png

    yup...

    totally_zpsf93c888c.png
  • PRMinx
    PRMinx Posts: 4,585 Member
    Have fun and don't trip at the finish line....:laugh:
  • loveiscloser
    loveiscloser Posts: 21
    I appreciate your disclaimer on this, haha.
  • sarahrosheen
    sarahrosheen Posts: 82 Member
    control your breathing !
  • blackcoffeeandcherrypie
    blackcoffeeandcherrypie Posts: 486 Member
    Technique. Don't try to go fast, just concentrate on moving your body in a rhythm and the distance will go all by itself :-)
  • mscheftg
    mscheftg Posts: 485 Member
    Have fun!

    Don't run the race in anything you haven't run in before. (Clothes/socks/shoes) Don't go out too fast. Pace yourself. Good luck!

    Ah yes! No new shoes or clothing.

    My tips:
    1) Set a goal... whether that be to finish or to run/jog the entire time or to not trip at the finish line...
    2) Wear layers that can easily be shed, but also carried with
    3) Fuel up!!! Have a good snack available for after when your body is recovering.

    Oops that was three.....
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    only tip is to have fun!
  • kelseyhere
    kelseyhere Posts: 1,123 Member
    Make sure to hydrate a little extra in the days leading up the event. My other #1 tip - dress in layers!! Check the weather the day before, but maybe bring a light jacket, gloves and beanie/ear warmer in case it is cold in the morning. If it warms up fast, you can just take the layers off. For a 5k you shouldn't need any snacks because the distance is short, just make sure to get a small meal at least an hour before the run. And I have found I prefer NOT to drink coffee on race days because it makes me pee! Just a few things I've learned along the way. Oh yeah, and don't eat anything you wouldn't normally eat in the days leading up to avoid digestion discomfort.
  • WonderWhitney11
    WonderWhitney11 Posts: 78 Member
    Don't worry about how fast everyone else is going. You're running for you, against you- no one else.

    Pace yourself from the beginning; resist the urge to start too fast and keep up with the pack. It won't do you any favors.

    Warm up a little bit before the race (sometimes even running up to a mile). They say the shorter the race, the longer the warmup.

    Don't eat too much beforehand! And make sure it's something you've eaten before so you know your stomach won't be upset.

    Have fun! Walk if you need to, but keep going! You'll be addicted in no time!

    I ran my first 5K in April with a time of 36 minutes. I almost died. 16 races later (including a half marathon!), my 5K PR is 27:36! Not fast in comparison to others, but for me, it's a miracle! :)
  • ekztawas
    ekztawas Posts: 114 Member
    - Don't try to make up for missed runs the week of your race. Instead, run a short, easy run (15-20 min) w/ a few short sprints the day before the race to keep your legs snappy. Two days out from the race, have a rest day. So if your race is Saturday, rest completely on Thursday, a short run on Friday.
    - Try your best to pace yourself. It's hard with the adrenaline pumping and other runners to do that.
    - Don't eat anything out of the norm the day of your race. I eat a banana and some nuts.
  • GBrady43068
    GBrady43068 Posts: 1,256 Member
    1) No running night before...walk..but don't run.
    2) Get a good night's sleep. :yawn:
    3) Wear something "old" for the race..that will avoid the possibility of itchiness/irritation distracting you from the run itself.
    4) Have fun and keep your race number..it's a reminder of your NEW life as a runner :happy: :happy:
    5) LIGHT breakfast with "quick energy" carbs...a banana is good..or perhaps a bagel as long as there's enough time before the run for it to be mostly digested.
  • GBrady43068
    GBrady43068 Posts: 1,256 Member
    3. Make sure you're starting in the right place. Don't be up near the front where the fast runners have to run you over, don't be in the back where you have to maneuver around walkers and stroller pushers
    This one's a good tip, too.
  • GBrady43068
    GBrady43068 Posts: 1,256 Member
    1) Set a goal... whether that be to finish or to run/jog the entire time or to not trip at the finish line...
    Also a worthy tip in my opinion. I set a goal of a time I aspired to...and got within 2 minutes of it! :smokin:
  • RGv2
    RGv2 Posts: 5,789 Member
    I'm feeling generous so I'll give three

    1. Don't die
    2. Remember it's all for fun
    3. Make sure you're starting in the right place. Don't be up near the front where the fast runners have to run you over, don't be in the back where you have to maneuver around walkers and stroller pushers

    This can't be stressed enough. Especially the starting in front if you know you're slower. The individuals at the front 9.9 times out of 10 are running for a time in the teens and are off at a virtual dead sprint.
  • Zekela
    Zekela Posts: 634 Member
    to add to all: Don't eat something unknown the night before or day of the race. You don't want to be the person known for crapping his/her pants!!
  • ansonrinesmith
    ansonrinesmith Posts: 741 Member
    Don't try wearing anything new. The last thing you want is a new piece of gear to give you fits, and make the experience negative.
  • edixon908
    edixon908 Posts: 68 Member
    BREATH and wear good shoes.
  • goanothermile
    goanothermile Posts: 98 Member
    You have gotten some good advice already.

    I think the two most common mistakes are wearing something new and starting the race too fast.

    The one race day tip that I haven't seen mentioned - plan your arrival to the race carefully. Make sure you know where you are going on race day and arrive in plenty of time. Get there a little early. Depending on the size of the race and the location, parking can be a problem. Sometimes directions to the start area aren't exactly clear. Know what you plan to do with your car keys.

    The last thing you want is to be frantically searching for a parking spot and then rushing to the start area.

    You want to be there early enough that you can be relaxed. Leave enough time to find and go to a bathroom if needed pre-race.
  • scraver2003
    scraver2003 Posts: 526 Member
    Nothing new on race day. I think that is always the most important, to me. Race day is NOT the day to try out a new breakfast recipe, new shoes, new running gear, new underwear, new anything... just don't do it.

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