First 5k -- knowing when you're ready?

abbym919

I've been running mainly on the treadmill and regularly do the 5k distance (3.11 miles) with a 1% incline. I tried running outside for awhile a few months back, but my knee/ankle started bugging me after a few weeks, so I took a break then went back to the shock-absorbing safety of the padded treadmill.

So, really, my question is, can I run an outside 5k after mainly training on a treadmill? Should I be running larger distances (4-5mi) before I commit to a 5k? There's a run/walk 5k Oct. 27 near me that I'm thinking would be safe -- since worst case scenario I can just start walking.

Bonus question -- it's a Halloween run, how terrible of an idea is it to run in costume for my first 5k?

dbanks80

I would strongly suggest get outside and run as much as possible. Start slow if you have to then work yourself up. I train on the treadmill during the Winter months but as soon as the weather is nice I get outside and it almost feels like I've never ran before when I begin outside running/training.

Outside running will strengthen your legs and stamina better than the treadmill because of the constant changing terrain uphill downhill etc....

Good luck!

moosegt35

I hadn't been running harldy at all and signed up for a 5K that was a week and a half out. Finished around middle of the pack at 39:06. I say just do it.

Double_Tapp

You will do fine, if you have been running with an incline you shouldn't have any problems, just run your normal pace and have fun.

GretchenReine

I've been running mainly on the treadmill and regularly do the 5k distance (3.11 miles) with a 1% incline. I tried running outside for awhile a few months back, but my knee/ankle started bugging me after a few weeks, so I took a break then went back to the shock-absorbing safety of the padded treadmill.

So, really, my question is, can I run an outside 5k after mainly training on a treadmill? Should I be running larger distances (4-5mi) before I commit to a 5k? There's a run/walk 5k Oct. 27 near me that I'm thinking would be safe -- since worst case scenario I can just start walking.

Bonus question -- it's a Halloween run, how terrible of an idea is it to run in costume for my first 5k?

I say just do it! You will see a difference in your time either up or down depending on the course. Just sign up for it and set your mind to it!

As far as dressing up...you'll probably be surprised by how many people will be dressed up! If it's Halloween...it's meant to be fun! Just make sure that your costume won't cause dangers of tripping or anything for yourself.

secretlobster

If you can run 5 kilometers you can run a 5k. But I completely agree with getting outside - Running on pavement is a very different (and better) experience than running on a treadmill. Even if you don't, you'll be fine. What's the worst that can happen? You walk for a few minutes? Even if you don't get to run outside before the 5k, I think you will be ok. It just helps to have the terrain be comfortable and familiar.

Come dressed up from the ankles up Just make sure it's not horrendously uncomfortable.

lenniebus

I would give it a try unless you are highly competitive . I like 5k's because they give me something to work for and push myself for, but I've also run 5k's where I walked quite a bit. I've enjoyed all of them . I've done a Halloween one every year for the last 5 years, and it's SUPER fun .

My personal experience is that running on a treadmill is very different just as you said b/c your joints get a little more pounding on the open road. My knees, feet and ankles need to get adjusted or else it feels weird. Plus, I also run most of my races in the fall, so it can be a little chilly...it's good to get your lungs and body acclimated to that as well...just so you're not struggling with adjustment as well as the running.

deadbeatsummer

There is a big difference between treadmill and outside running. I would not continue to run on a treadmill and train yourself to get used to that.

Get out there and try and do the 5k outside you will feel so much better for it and I promise once you start you wont be able to go back to pacing the treadmill.

I posted a post on the boards on beginner's running yesterday if you want to look its on my profile.

bcf7683

Go for it! You need a starting point- once you do this race, you'll see your time and have something to improve on!

And as far as the Halloween run goes- I wish there was one like that near me- that sounds like a BLAST! There was a Zombie Run in Pittsburgh awhile back, but I missed it, had something else going on =(

secretlobster

There's a zombie run in Baltimore on the 27th and 28th, I'll be there!

rodneyderrick

Running on pavement is ideal, and many people will attest to that; however, if you've been running on a treadmill with an incline of one percent, then you're doing okay. I've run two marathons, and the majority of my training came from the treadmill. I put it on an incline between two to four percent with a speed of 8.2 to 8.6 miles per hour.

redfroggie

I run on the treadmill as well. I've only run 1 5k so far, the Race for Life. Now I want more! There is a Superhero 5k Fun Run coming up in 2 weeks, thinking of doing it.
You should just totally do it, who cares how fast you are or aren't, at least you're doing it. And then it sets a goal for you for future runs.
I hope to hear that you have signed up! You can do this!

abbym919

Thanks so much everyone -- your responses are so inspiring! I'm definitely signing up -- and will start mixing in some outside runs too!

My official Halloween costume involves a wedding dress and a dinosaur suit (Bridezilla!) -- so I might recycle a previous year's costume because I don't think this year's is quite right for a run

Wow, SO excited now just to have mentally committed to it! Thanks again!

LatinaGordita

I agree - hit the pavement. Take it slow, but get your body used to hitting the pavement.

_JR_

Everyone has given pretty much the full range of answers, so I'll just offer this link for when that first race shows up:

http://www.myfitnesspal.com/topics/show/279198-running-tip-so-you-are-about-to-do-your-first-race

waskier

Go for it! Set your goal to finish, don't worry about time. If you can, get outside as much as possible. If you are worried about your knees or feet go to a running store and have them fit you for good shoes. I recently went shoe shopping after a 13 mile run and was so happy I did. My body gave me instant feedback on each shoe because I was already sore and I ended up with a pair I had never considered. My knees couldn't be happier and I am running distances I never hit before.

joeamendiola

Try to research the actual route and give it a practice run.

Melolicious

Unless you are running to win, and it doesn't sound like you are, you'd need a 20 minute 5k to be in that group but running to finish, no one will care if you stop and take a walk break. I just did a 5k race and people took from first place at 19:22 to the 84th last person at 48:37. The finish line was always noisy with cheering

RGv2

I did all of my 5K training on a treadmill. I ran about 5 miles per day 4 days a week...on a treadmill, and was a sub 20 min 5K'er.

You'll be fine. I actually found the outdoors to be easier on the body than the treadmill.

redfroggie

Thanks so much everyone -- your responses are so inspiring! I'm definitely signing up -- and will start mixing in some outside runs too!

My official Halloween costume involves a wedding dress and a dinosaur suit (Bridezilla!) -- so I might recycle a previous year's costume because I don't think this year's is quite right for a run

Wow, SO excited now just to have mentally committed to it! Thanks again!

So chuffed to hear you're doing it! Will be looking for your post-race post. Best of luck!!!

bluefox9er

I've been running mainly on the treadmill and regularly do the 5k distance (3.11 miles) with a 1% incline. I tried running outside for awhile a few months back, but my knee/ankle started bugging me after a few weeks, so I took a break then went back to the shock-absorbing safety of the padded treadmill.

So, really, my question is, can I run an outside 5k after mainly training on a treadmill? Should I be running larger distances (4-5mi) before I commit to a 5k? There's a run/walk 5k Oct. 27 near me that I'm thinking would be safe -- since worst case scenario I can just start walking.

Bonus question -- it's a Halloween run, how terrible of an idea is it to run in costume for my first 5k?

Unless your 5k Race is a treadmill run, I'd say try running outdoors...it sort of saddens me that people get very attached to the treadmill, but make sure you have the right shoes to reduce any discomfort whilst running outdoors if running outdoors causes you discomfort, or even worse, injury.

Good luck!!

abbym919

On those who noted that I need new shoes -- known issue! Waiting for my workplace exercise reimbursement program $$ that are available in November, then I'm getting my gait analyzed and some new shoes to match whatever weird thing I'm doing!

Thanks again!!

madmickie

your outfit will probably weigh a bit - even a few extra pounds will make the run signicantly harder. U could train with a backpack to prepare for this

drgndancer

There's a zombie run in Baltimore on the 27th and 28th, I'll be there!

I did the Massachusetts one this spring. Was tons of fun. Enjoy!

Running on pavement is ideal, and many people will attest to that; however, if you've been running on a treadmill with an incline of one percent, then you're doing okay. I've run two marathons, and the majority of my training came from the treadmill. I put it on an incline between two to four percent with a speed of 8.2 to 8.6 miles per hour.

You did marathon training on a treadmill? I think I'd rather just spend a few hours punching myself in the face than running a 18 or 20 miler on a treadmill. I'm already dreading the inevitable long 10 or 12 milers this winter when the weather won't let do my long runs outside. I salute you.

TenHenAustin

Simple answer: treadmill can prepare you a bit, but there's no comparison to cross training with outdoor walking, jogging, and running. You need to decide if you are doing this for fun (seems you are) or for a more specific goal (such as completing within a certain time, or placing for your age group, or a personal best.) If you are doing for fun, and are more committed to the notion of fun, you will be fine--particularly because you will be able to walk, too; and you can stop here if you are doing it just for fun.

Extended answer:
If, however, you are doing it to test the waters for your ability to do more races in the future, read on. While you may be able to complete the race fine, you likely will not do so in the same amount of time (as you would on the treadmill), and you definitely will not feel the same physically during the race or after, especially the 24-48 hours post-race. Here's why:

There are quite the differences between the surfaces of: concrete (sidewalk or road), asphalt (road), and hike/bike trail (usually decomposed granite or hard soil), rubberized tracks, and treadmill. The following are two significant differences:

The first notable difference is compaction and the shock to your body, particularly your joints. Even between asphalt and concrete there is a difference. The surfaces mentioned here are listed in order of greatest to least shock to your joints presuming you are walking, jogging, or running at the same intensity on each surface. Concrete, asphalt, trail, rubberized track, treadmill.

The next notable difference is variance in surface terrain...the ups/downs, straights and rounds from surface to surface. Despite increasing/decreasing incline on the treadmill, it cannot duplicate what you encounter in running the same distance on an outdoor surface. Each step on an outdoor surface will have it's own fingerprint, so to speak, that your body accommodates using not only large muscles, but small, too (accessory muscles to gross motor performance.) And...that engages different connective tissue, including tendons, ligaments, and cartilage in joints (feet, ankles, knees, hips, back, etc.). Add all the steps outdoor and your body has done more accommodating than it needs to on a treadmill.

While there is nothing wrong with doing cardio on a treadmill (generally speaking), training on outdoor surfaces is more effortful for your entire body--especially muscles and connective tissue. More effort for muscles and connective tissue translates into more overall conditioning because the more you work those muscles, the harder your cardiovascular system works to keep up. The more effortful an activity is, the more calories you burn, too. Outdoor training is a wonderful way to enhance your indoor exercise program! Your indoor exercise program should also include strength training with weights, and flexibility training.

Remember, the more effortful your exercise activity, the more calories you burn. Race walking (fast walking) the fastest you can before crossing the threshhold of jogging burns more calories than does jogging, and...it is softer on your joints from ankles to neck.

One last note, even if doing for fun, you will begin the race with excitement and adrenaline--it will make it easier than you might imagine at this moment. If you plan on going in costume, make it practical, light in weight, and safe! :flowerforyou:

ronleuty

When I started running in February, I used a treadmill exclusively for the first two months, happily working up from 12 minutes to 30 minutes. When I switched to the pavement, I was AMAZED at my per-mile time -- it was (relatively) fast.
That being said, I ran a 10k this weekend and my speed was REALLY fast (again, relatively so). I pushed it because there was always *somebody* ahead of me who I was going to catch. So if you can resist the competitive urge to go faster, you'll be fine.
As far as knees, etc., I've learned to be a lot more deliberate in my pre-run stretching.
You can do it!
What is the run?

LoraF83

I've been running mainly on the treadmill and regularly do the 5k distance (3.11 miles) with a 1% incline. I tried running outside for awhile a few months back, but my knee/ankle started bugging me after a few weeks, so I took a break then went back to the shock-absorbing safety of the padded treadmill.

So, really, my question is, can I run an outside 5k after mainly training on a treadmill? Should I be running larger distances (4-5mi) before I commit to a 5k? There's a run/walk 5k Oct. 27 near me that I'm thinking would be safe -- since worst case scenario I can just start walking.

Bonus question -- it's a Halloween run, how terrible of an idea is it to run in costume for my first 5k?

You're pretty much ready if you want to do it and you know you can do the distance.

As far as running in costume, I don't think it will be a problem as long as you aren't looking to set any records with your time.

Go - have fun!!:bigsmile: