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

Allegi32
Allegi32 Posts: 302 Member
in Fitness and Exercise
I'm signed up for my first 5K on June 30. It give me almost 11 weeks to get ready, but I'm a VERY beginning runner....yesterday I ran 1/2 mile straight, then walked 1/4 mile, then ran 1/4 mile, then walked 1/4 mile. It took me 17 minutes and obviously I'm nowhere near being able to run 3.1 miles straight.

Any advice/help would be welcome! I really want to run it all, and I'm aiming to finish in 40 minutes or less. Honestly, I'll just be thrilled if I can run it all. Also, words of encouragement and tales of experience going from beginner to 5K would be more than welcome!!! I'm really feeling worried that I'm not going to be able to do it, given my current level of running fitness.

Replies

  • gkperry
    gkperry Posts: 3 Member
    No advice… just admiration! I'm thinking about, thinking about doing a 5K!
  • tattooed_momma
    tattooed_momma Posts: 3
    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.
  • Allegi32
    Allegi32 Posts: 302 Member
    Thanks for the reply!

    I think I will do the couch to 5K program as well. I had started it a couple of years ago, but got stuck at about a mile. I think I'm going to focus on time this time around and I also have my asthma under control.

    I went out for my second day this week and WOW my legs were sore and heavy!!

    Anyone else out there with tips/advice/anything?
  • kindra3434
    kindra3434 Posts: 176 Member
    Run like you are being chased by an ax murderer! Sorry I don't have any good advice. GOOD LUCK
  • TheNewDoug
    TheNewDoug Posts: 56
    Run while you have the chance!
  • Mad4282
    Mad4282 Posts: 171 Member
    #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!
  • marylou1976
    marylou1976 Posts: 106 Member
    get good running shoes/trainers, you can go to specialist running shops and they watch you run then advise on the correct shoes. you do not have to spend a fortune just get the right shoes it makes so much differnece. I was going to suggest the C25K programme but notice someone already has. Also make sure you warm up/stretch out before and cool down/stretch after, the amount of injuries I see from people who don't is incredible. And last of all Good Luck
  • TheNewDoug
    TheNewDoug Posts: 56
    But really, c25k does wonders for endurance.
  • DrBorkBork
    DrBorkBork Posts: 4,099 Member
    You ran a mile & 1/4 in 17 minutes? I think that's amazing. It takes me 14-16 mins just to run one. I have several 5k races under my belt. Keep up what you're doing and you'll be fantastic during the race. Remember to have fun, though. I do it for the t-shirts!
  • spammyanna
    spammyanna Posts: 871 Member
    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!
  • b3kah5
    b3kah5 Posts: 280 Member
    I've now completed 3. Enjoy the experience! A lot of people have had success with the C25K ap for smart phones. There are a lot of web sites with great advice. One of the funny pieces of advice I read is when you go to the drink station, slow down, get the cup, pinch and drink. Yeah, I read that after the first two, and I might have actually got the water in my mouth if I would have known that!
  • jessjayla
    jessjayla Posts: 34
    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!
  • wbgolden
    wbgolden Posts: 2,066 Member
    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!
    aye
  • caitwinmary
    caitwinmary Posts: 18
    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!
  • BrownsFan16
    BrownsFan16 Posts: 38
    I started last year in March for the first time..... make realistic goals for yourself. If you are starting, be content with running a 5k in the 12 minute per mile pace if you are relatively new. When I did last year, my first 5k I did in 29:32...... my first two mile I did was 19:41. This year, the same races I did a 25:27 and a 16:05. Dont compare my times to yours, but, rather see what progress can do??

    Start out walking a quarter mile - then jogging. Then walking another quarter, then jogging. Do this three days a week. The following, up that to half mile. Then by week three you should be able to do a mile. If you have to walk some, so be it. No shame in it. Stretch... stretch...stretch. Both before and after..... and dont worry about times. That will come!! Any more indepth, message me. I will be glad to help - I just signed up for my first half-marathon in September for AIr Force Marathon in Ohio.
  • taunto
    taunto Posts: 6,420 Member
    Be sure to smile while you run so you can be the new ridiculously photogenic gal :)

    259138-to-all-of-those-women-still-chasing-zeddie-little-the-25-year-old-iden.jpg

    PS. Really admire your commitment. I wish I could get to that level to run so much
  • josavage
    josavage Posts: 472 Member
    That's awesome! I also think you should do the couch to 5k program. It really works. As for the race, just go out and have fun. Try not to start out too fast. You'll be excited and it's easy to follow the crowd. The majority of people start to fast so you really want to make sure you keep at a steady pace you are comfortable with.

    And if you haven't already, go to a running store and get properly fitted for a pair of running shoes. Good luck!
  • debbiesten
    debbiesten Posts: 1
    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!
  • verapamil
    verapamil Posts: 94
    bump--I'm starting c25k so I look forward to all the helpful tips.
  • runningfromzombies
    runningfromzombies Posts: 386 Member
    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:
  • goaliema
    goaliema Posts: 150 Member
    bump
  • Anayalata
    Anayalata Posts: 391 Member
    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.
  • Allegi32
    Allegi32 Posts: 302 Member
    Thank you all for the great tips!!!

    I did splurge for some very good running shoes for myself and that definitely helped. I'm planning on starting Couch 2 5K next week - I'm actually going to try doing a workout from Week 3 just to see where I am and how i feel. I really thought my hangup would be trying to catch my breath, but I'm finding it's my legs holding me back. I feel like each leg weighs about 100 pounds and I just can't keep them going. Does that get easier?
  • wbgolden
    wbgolden Posts: 2,066 Member
    also, never forget: the key is drafting.
    tumblr_llqryze32K1qaggjuo1_500.gif
  • josieandcasper
    josieandcasper Posts: 15 Member
    Good for you! I ran my first 5k last October and will do it again this Oct. I was so proud of myself, husband and kids. I set this goal and couldn't believe I actually did it and enjoyed it. Some days I had to force myself to get out and run but when I did I felt great!! We finished the 5k in 37 mins:)
    Best of luck to you and enjoy. You will rock!! :flowerforyou:
  • amyindm
    amyindm Posts: 93 Member
    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!

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