So my husband ran his first 5K on Saturday and I decided to br brave and sign up for one coming up in six weeks. I found plan from Shape for beginner runners that preps you for a 5K in six weeks and a 10K in twelve weeks.
Congrats on trying out your first 5K, it's a very motivating experience to finish one, regardless of what time/rank you come in at (I did my first mid-Feb, and now am training for a 10K)
I don't know about you, but I'm a fairly heavy on the sweating, so I always lug a bottle of water (~24 oz.) with me. Yes there are water station(s), but doesn't cut it to keep me hydrated (or I'll have to stand there to drink a dozen paper cups to re-quench myself ).
Also, if you have a light music player, bring it along and play some upbeat tracks to keep you going.
Also, do some warmups before the run/walk to get your muscles geared up, and some cooldowns to avoid cramps and reduce soreness. Also, dive into the fresh fruits they have after the run -- you need that carb refuel! (Just don't go crazy on the energy bar samples some vendors may offer, tends to be higher in refined sugars.)
Finally, don't over exert yourself, if you have to walk - walk. Better to make it a few minutes later than expected than to be dragged in by the pickup or the ambulance.
I have no advice because I have never run one - but I have been looking into it. I have been running 3 miles but I get really self-conscious when people watch me run so maybe a public race isn't the best idea for me (yet)
But have fun with it and make sure to stretch before and after!
My boyfriend is the race runner in this household (I had to drop out of the one I was planning on next month because I will not be in town) and he always says to make sure you eat before a race. He usually finds a bagel or a small bowl of cereal sufficient enough. Maybe not *right* before you run, but your body will need the fuel!
Eating before a race is an individual thing. Some people can run after they eat, some people can't. Similarly, some people need to drink while they run even short runs, some people can't. What's important is to know how your body works. Ideally you learn this while you're training for the race, not during the race itself.
I usually eat about an hour before the race - a banana maybe or a bagel half nothing heavy! (you wanna be light, so your stomache doesn't hate you!)
It's a short distance - so I would not suggest bringing a water bottle - that would be one more thing you would have to carry - when you don't need to - plus it's heavy (even if the water goes) - and you really are ok not to drink for 3.1 miles - I mean - its only like - ok the slowest you could possibly go is 60 minutes if you walked the whole thing - I'm expecting you'll run it anywhere from 9-14 minute miles - so that is like 27-42 minutes - not so long! There are water stands if you really need them, but you can also hydrate plenty after and pre race (I never drink during my runs at home that are between 1-6 miles - why would I on race day? (unless it is high 90s or something - I live in LA, hailing from NYC) You need your arms for pumping, not for carrying extra things - but that is my 2 cents
make sure you wear sunscreen - even a hat or visor - and sunglasses are great for sunny days. I actually wear a sweat band around my hair (not like over my forehead like in the 80s but just above my hairline) this is great for keeping sweat off my face - (esp. in spin class) -
what else - I think a race is great - its such a motivator - so many people out there doing it - lots of comradority (sp?) - its fun you'll see!
I do recommend the beats too - great motivator - esp if you are running by yourself!
come join the runners threads - lots of people there just starting out!
ok so are you looking for advice on how to start running/training for the 5k run or preperations for race day itself?
a quickie - if you are starting to run then 5k in 6 weeks will be tough going so don't stress if you can't run the entire distance. Walk if you need to. Get proper shoes (fitted if possible), its good to follow a program (lots of folks here use couch to 5k), go slow...you will not be a world class runner in 6 weeks...and lastly if you feel pain while training make sure to give it proper rest.
For the race itself - some great advice above, to add to it I'd make sure that you don't eat/drink anything before the race you haven't eaten/drank before. Wear your normal clothes to run in..keep the new shorts and runners as a prize for afterwards. Don't forget to cool down.
i would second the idea that you shouldn't do anything on race day you haven't done before simply b/c you don't know how your body will react.
When I ran a marathon I was shocked to find people drinking coffee before the race, but only b/c if I drink coffee right before a run it does funny things to my stomach and i feel awful. Also for five mile runs a full banana is too much but a half banana works perfectly. These are all things I figured out during my training. So if you've done it before and it's fine than go ahead but do not be tempted by vendors with free samples. You can try whatever you want after the race
Good Luck!
don't start in the front. hahah - i ran my first 5k last october (and have done a few more since) with my sister and her husband who are avid runners...they both have completed 2 marathons...well they somehow convinced me to start in the front with them...hahah not a good idea i practically got ran over by the crowd hahah - oh well lesson learned. be sure to hydrate yourself before the race, personally i do not eat. i wait until after the race and grab a piece of fruit or something they have there and then go treat myself to a big breakfast at ihop or somewhere.
this is something that helps for me as well...always try to catch up or pass up the person in front you...i make it into a little game. that way i am focusing on the person in front of me and not how far i've got left!
Get good shoes (go to a running store for advice, wear them to train as well as race), train on soft ground as much as possible, stretch gently, and have fun!
Thanks for the advice everyone! I went to our local running store and got fitted for shoes and have since started my running plan. The only problem I've run into is that darn side stitch. I have to work on my breathing pattern. I've read that exhaling when you're left foot hits the ground helps a lot.
this sounds funny - but when I get a sidestitch its a lot of times cause of a) breathing b) gas - i have to like burp it out - also try bending at the waist a bit? it will wane in time.
A sidestitch is a cramp in your diaphragm. The best way to cure and prevent them is to breathe deeply into your belly. (As you breathe in, your belly expands, when you exhale, it contracts.) When you actually have a stitch, holding your arms above your head for a little bit often helps get rid of it.
Finally, experiment with what you eat (or don't eat) beforehand. When I ran in high school I couldn't eat for 3 hours before a race or I'd get a stitch.
A friend asked me last night if I would like to take part in a 5k for autism. I was wondering if there's anything special I need to do to get myself ready for it? I think she said it's in the end of May.
Signed up for first 5k! Any advice runners?
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sound advice.
