Just registered for my first 5K - any help/advice?

i plan to run a 5k this summer too. having a lot of challenges in my way, i've been using the c25k program(couch to 5k) (available as an app for phones, or a printable paper from their site). i'm already running more than i have in 10 years. each week i notice i'm getting stronger and better at it. i'm not up to the distance part yet, just working my way to running for the 30 minutes, then the distance. anyway, it's a good tool and worth looking into.

Run like you are being chased by an ax murderer! Sorry I don't have any good advice. GOOD LUCK

#1 make sure you have proper shoes, if you don't, it will really affect your running. #2 is do not put too much pressure on yourself in the beginning stages to run the whole thing. If you have to walk, do it, and don't stress it, the important thing is to keep going, and before you know it you will be running 3 miles like it was nothing! I started slow and at first I could barely run half a mile and now I am on my third half marathon. For me shoes and resting when I felt my body needed it really were key. Lastly, good luck and have fun! Just the fact that you are trying to run a 5k is awesome enough! GO YOU!

But really, c25k does wonders for endurance.

First of all, have fun!

Second, take it slow. Run at a pace that is comfortable for you. Don't worry about how fast anyone else is.

Third, try a program like Couch to 5 K, I didn't use it, but a lot of people have and it works well.

Fourth, make sure you have good shoes.

Fifth, try running outside as much as possible, you aren't going to run your 5k on a treadmill and running outside is WAY different than running inside.

Sixth, if you can, check out the course route ahead of time. It's a lot easier to run your best when you have an idea of where you are going.

Good luck!

I signed up for my 1st 5k in mid may -only a month left and I have a mile to go on my runs yet! Good luck!

Hi my names Caitlin! I am running a 5k in June also:) ive already been training for eight weeks using hal higdons beginners plan, and i REALLY suggest using his. I feel amazing and can run three miles no problem now and before i could barley run at all. lol But all I can say is do your best and dig deep. Also when it comes to race day dont start off fast, you cant win a race in the first mile but you can lose it!

Be sure to smile while you run so you can be the new ridiculously photogenic gal



PS. Really admire your commitment. I wish I could get to that level to run so much

When I first started running I would just run for time. At first, I could only run for 2 or 3 minutes. So, everyday when I got on the treadmill I would run for at least that amount of time. Then when that got easier I started pushing the time. Before I knew it I was pushing myself to run a mile. I kept on pushing myself until I was ready for a 5K race. I was so proud of myself when I accomplished that. It was the most amazing feeling. Then one day I was looking at a friends Runners World magazine and it had a Beginner Runners training schedule for a marathon. So, I started following the plan and before I knew it I ran a marathon.

If your mind is strong, I believe that your body will follow and do the rest. Just don't push yourself to hard and hurt yourself. Find a training schedule and follow it...then when it is race day just have fun. Oh, and don't start out the race to fast. Plenty of people will not train at all and start out like jack rabbits. I'm like a turtle...slow and steady. After a little ways you will pass some of those people!

1. Do not wear the shirt they give you for running the race. Do not. Wear. The shirt. It's bad luck and marks you out as a noob (and, more pragmatically speaking, you don't know how it's going to chafe and whatnot, and you don't want that happening unexpectedly on race day).
2. If you usually run with music, and the course allows it, take your iPod with you. Other people will say the exact opposite, that you're supposed to socialize or whatever, so this one is to each his own, but if you already run with music, chances are you'll miss it on race day if you don't bring it.
3. Start off slowwwwww. The adrenaline really hits you from the excitement and everything, but try and restrain yourself from going out too hot and losing momentum. Getting stuck in the starting mob should help with this--it's hard to pass people for the first few minutes.
4. Experiment with eating/drinking prior to running over the next few weeks and figure out what your meal will be the morning of your race. It's a 5K, so I would suggest something like yogurt and granola or toast and a piece of fruit, and a big ol' glass of water.
5. Have fun! Races are such a great experience, and once you run one, if you're like me...you're hooked. I ran my first 5K less than a year ago. Last week I ran a half-marathon. Things escalate like that. Enjoy the ride. :flowerforyou:

Don't mean to hi-jack the thread but I got a knee injury while "training" for my first 5k coming up on mid-May.

I don't think it's anything serious as I only really feel the pain when I put all my weight on my leg (like when I'm climbing stairs). There's no swelling and there was no pop or anything like that.

You think I'll be able to run it? I was able to run 3.5 miles without a problem, endurance wise. Just my knee started hurting a lot and I had to stop otherwise I'd probably be able to run a lot longer.

also, never forget: the key is drafting.

Yay you!! I had a lot of success with the C25K program... it's a great way to prevent injury by going in too fast/too much too soon and you'll feel a lot happier about your workouts. Stretch lots after if you're having tightness/discomfort, it makes a big difference for me at least.

As far as the heavy leg feeling goes... it really does go away. It still comes back for me if I take more than a few days off and then subsides quickly. Those runs as a new runner will absolutely feel that way.

A few things that helped me a lot this year as I returned to running:

1) feeling like I'm running going forward instead of the bouncing up and down feeling...

2) pushing through my butt with each stride... this will likely lengthen your stride a bit and may make your run feel harder til your body gets used to it.

3) making sure that my arms aren't crossing my body as I run. I've heard different opinions on this of course but this seems to be a popular opinion.

Once you get to that 20 minutes of running mark you'll feel a lot more solid. Then you can knock out a 5k pretty easily. The adrenaline and fun of the race will get you through to the end!