5k Advice!
HeatherDee92
Posts: 218 Member
I am going to be running my first 5k May 4th! I wanted to get some tips, and helping advice from those who have run a 5k, whether you have run 20 or 1! Any tips will help! Thanks 
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Bump!0
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My first is this Sunday :-O0
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If you had more time I would suggest C25K, which basically gradually builds enurance. Do you run at all currently? What kind of cardio are you used to?0
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I'm bumping this for the purpose of wanting some 5K'ers to give advice I was going to ask if anyone was literally getting ready to start a 5K training schedule so I'm thinking maybe that might fall under your post for advice Let's hope we get some experienced feedback....Good luck...I will be interested to see not just what advice you get but also how you do!!!! 0
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Do several "practice" 5K's beforehand so you know what your endurance and comfortable pace is. Don't worry about beating everyone else, just concentrate on completion. Its OK to walk, and its ok to finish last ( I finish last 75% of the time), Make sure they have your correct T-Shirt size. :laugh: HAVE FUN!0
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I'm running my first on June 1. The training program I'm using (from the race I'm running's website) suggests running in your chosen race day outfit in as close to likely race conditions (nutrition, time of day, etc.) as possible for your long run prior to that to get a feel for how you feel. You might also want to find a route that's similar in landscape to the race you're running. I mostly treadmill run, but will be able to get outside a few times before the race, and I plan to try some different routes.0
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Couch to 5K (C25k) is the way to go. You don't have alot of time, so if you're not a runner, I think you should start running every day until the day of the race. If you need help building endurance, look to C25K.0
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I ran my first 5K in the summer last year. I think what I was most surprised by was how friendly and supportive the other runners are. They don't care if you run it in 25 minutes or 60 minutes. The whole running comminity is wonderful. For breakfast that morning, I had 2 slices of whole grain bread with peanut butter and honey and a banana. I thought that worked out pretty good.0
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I generally avoid coffee the morning of a run. Best advice though... don't wear anything that you haven't already run in before, race day is not the day to try out your new shorts or shoes lol
Most of all just have fun because thats what its all about!! What race are you doing?
Good luck!0 -
Oh and as a new runner, I got sore a lot. I felt like I performed better on race day if I took the prior couple or even 3 days off from running. That way my legs were rested and I was able to push myself harder.0
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Go out slow. stay near the back.
Really, you can get hyped up and burn yourself out
The water was the big issue with my first 5k. Either stop and drink it, or pinch the top of the cup and tip it. If your not used to it, you can choke a bit on it.
Save a little for the end to have a big finish. They usually have cameras there and half of my 5k pictures are of me practically walking across the finish line.0 -
For your first 5k, just show up and have fun. Set mini goals, like running the entire first mile or only walking during the water stops. The distance is relatively short so you don't need to "carb load." I usually eat half a bagel w/peanut butter or a kashi bar a couple hours prior. Good luck, you'll do fine.0
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I ran my first 5K in the summer last year. I think what I was most surprised by was how friendly and supportive the other runners are. They don't care if you run it in 25 minutes or 60 minutes. The whole running comminity is wonderful. For breakfast that morning, I had 2 slices of whole grain bread with peanut butter and honey and a banana. I thought that worked out pretty good.
That was always my favorite part of cross country when I ran it in high school. I can't think of many sports where the competitors will line the course when they are done and cheer you on. It really is a community and the main reason I still love to run!0 -
Doing my first in June... i'm doing the Color Vibe run so I'm glad its more of a fun run than a timed one I downloaded an app on my phone to tell me how far/how fast i'm running... used it yesterday and I did exactly 1/3 of a 5K at 12min/mile. So, I just have to do that 3 times and I'll be there... planning on running the 1 mile until I can do it comfortably (a few weeks) then bump it up to 2... and so on.
Good luck!0 -
Thanks for this post. I'm running my first 5k on May 11th - Color Me Rad. Everyone is giving really great tips.0
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I'm no expert, but here are some things I have found helpful: small snack of carbs a few hours before (banana, toast with peanut butter); quit drinking water 30 minutes before race; STRETCH before and after; have fun and keep in mind that you will finish! You may not be first, but you will finish!0
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First at all have fun!, Don't feel presure about many people passing you at the beggining, some are faster than you no matter what you do, others they might pass you very fast during the first mile, but then you will reach them .
Keep a steady pace and enjoy it!0 -
Just do the same things in the day before the race, then you do before a common day of training.
During the race drink some water after the 2k or 20min of running.
Sleep well before.
Don't run too fast in the start of the race, run at your pace.
Try to estimate a good and comfortable pace for you, and keep it in the race, in the last kilometer or 500 meters try to improve your pace and looks better when you pass by the finish line :P
Eat healthy and wisely 1 or 2h before the race.
Do a nice 10min warm up before the start of the race.
Hope that tips helps you
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Have fun.0
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I started off using couch to 5k but then I changed tack and would go onto google maps, decide a distance I wanted to cover, so maybe 2.5 or 3 k at first and plot a run. Then I decided that I would run as much of it as could, if i needed to stop then fine, no pressure, but I would be concentrating on building up my distances. I found that I didn't need to stop and walk as often as I found, was able to build up my distances and as a result I am going in for my 4th 10km at the end of next month.0
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I hate 5ks. They hurt. That doesn't mean I don't run them....
Don't line up at the very front of the start. Let the speedy people who are actually trying to win be up there.
Don't worry about anybody else. Run your own race.
High five little kids on the side of the road.
Have fun.0 -
Main points, don't try anything new whether it be food, footwear or clothing, do what works for you. Nothing worse than new trainers causing blisters or something different for breakfast disagreeing with you half way round. If you're used to running on an empty stomach, do that, if' you're used to having porridge or toast, have that. What works for one person doesn't necessarily work for another. Above all else, have fun and enjoy it. I have found the running community to be equally supportive to the fastest and slowest runners, take in the atmosphere and enjoy the victory of crossing that finish line.
Best of luck xx0 -
Hi! I've done a bunch ...
1. don't get out too fast. one thing that runners talk a lot about is "splits" - this basically refers to your timing for each kilometre (or mile). the goal in a 5k is to have even splits. with all the hype and excitement, it's super easy to get carried away and run mile 1 faster than your normal pace, and then pay for it severely later on.
2. no need to buy into the hype of energy gels etc. - 5k is too short. some people need water but i find that i am fine without it for a 5k, and i just go right by the water station.
3. don't put any pressure on yourself. someone here mentioned that the running community is really supportive, and it is so true. they call these "races" but there is really no competitive edge to them at all. people along the sidelines who are total strangers will cheer you on and it is pretty incredible.
4. no need to run the whole thing, but also don't let your mind get in the way. if you've trained properly for it, then you CAN do it. and so if you get tired, just do a double check to see if it's your mind that wants you to stop or your lungs/legs. i find that my mind gets in the way a lot even though my breathing is totally stable and my legs are still feeling strong.
5. eat a proper dinner the night before, but no need to carb-load either. i eat breakfast before the race because i am a generally hungry person. i don't do anything special/unusual for breakfast.
6. go to the bathroom before the race starts. allow time for lineups because everyone will be doing this.
have fun! i want to hear all about it when you're done!!0 -
I'm doing the color vibe one in June, as well... And this is a ll great advice! Bumping 0
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Don't start out too strong. Being your first 5K your nerves and adrenaline will be running pretty high. Try to keep to a pace you know you are comfortable with.
Don't try anything new on race day. No new shoes, no new breakfast foods, no new energy gels, etc. You don't want to find out that something you're trying for the first time will totally kill you during your race.
Stretch beforehand. Warmed up muscles are happy running muscles.
Don't worry if you can't do it all while running. My first 5K I did with a few moments of walking mixed in. I was comfortable with the length of the race but the pre-race jitters got the best of me and I ran too hard and fast at the beginning.
If you can run the course ahead of time then do that. Pay attention to the nuances of the course. The hills, the loose gravel or other rough spots, the landmarks so you can know when you're getting close to the finish.
Hydrate, before, during and after the race. It may not be hot and it may not be humid this time of year but you will be putting forth a physical exertion on your body. You will sweat and you will get thirsty. A well hydrated body also helps in avoiding cramps.
Don't be disappointed with your finish position or time. This is your first 5K. That's 3.1 miles of continuous running. Finishing it is a spectacular achievement in and of itself. Be proud that you finished, be proud that you improved your life and health to the point that you can do something like this.
Last, and most importantly. HAVE FUN!0 -
I ran my first 5k this past weekend after actively hitting the gym for about 2 months. What really helped me was someone who was on the same level, she could push me and I could push her. We maintained a good pace by not sprinting the beginning and making a competition within ourselves to keep up with other runners around our pace. Also, make sure you're hydrated several days before the race. Include a banana or 2 in your diet several days before and on race day to help curb muscle cramps. I finished in 33 mintues and that's good enough for me. GOOD LUCK!0
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I have done 3 in the last 6 months and am doing my 4th on May 11th! I LOVE them!!! And I am NOT athletic at all! Definitely download the C25K app. It's free. I have it on my phone. It is called Couch to 5K because it's made for people that have never ran, slowly building endurance running 3 times a week and in 8 week you will be running a full 5K. Honestly I never got past week 5 and am okay with it!
When I started I couldn't run the full 30 second intervals without filling liek I was dying. But I hung in there. I now run in 8 minute intervals on treadmill and about 3 mins on ground. I finished my last 5K in 42 minutes which I was pretty proud of and am going for under 40 this time!0 -
Oh and also keep the C25K app on your phone and get an armband to keep your phone in while you're doing the actual 5K. It really helped me to have a goal on how much to run, walk, run, walk instead of just going till I was tired. If I looked at my phone when I wanted to stop and it said just 50 seconds to go, I would keep going!0
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Don't start out too strong. Being your first 5K your nerves and adrenaline will be running pretty high. Try to keep to a pace you know you are comfortable with.
Don't try anything new on race day. No new shoes, no new breakfast foods, no new energy gels, etc. You don't want to find out that something you're trying for the first time will totally kill you during your race.
Stretch beforehand. Warmed up muscles are happy running muscles.
Don't worry if you can't do it all while running. My first 5K I did with a few moments of walking mixed in. I was comfortable with the length of the race but the pre-race jitters got the best of me and I ran too hard and fast at the beginning.
If you can run the course ahead of time then do that. Pay attention to the nuances of the course. The hills, the loose gravel or other rough spots, the landmarks so you can know when you're getting close to the finish.
Hydrate, before, during and after the race. It may not be hot and it may not be humid this time of year but you will be putting forth a physical exertion on your body. You will sweat and you will get thirsty. A well hydrated body also helps in avoiding cramps.
Don't be disappointed with your finish position or time. This is your first 5K. That's 3.1 miles of continuous running. Finishing it is a spectacular achievement in and of itself. Be proud that you finished, be proud that you improved your life and health to the point that you can do something like this.
Last, and most importantly. HAVE FUN!
This. Especially the part about running the course beforehand. I did my first 5k a month ago and didn't realize that the end of the course was a very steep hill. I didn't anticipate that and tried to run the last half mile at a faster pace than I ran the rest of the race (I was feeling cocky). That hill nearly killed me.0 -
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