Sticking to a training plan is hard.
What should I wear?
How long is a 5K anyway?
(Its 3.1 miles.)
I remember being nervous for my own first 5K.
But in the years after that, I came to love the 5K.
How do I know when Im ready to sign up for a 5K race?
Theres a real simple answer for this.
If youre starting to wonder whether youre ready to take on a race,you already are.
So go ahead and sign up, already.
(Ill wait.)
A 5K, or five-kilometer, race is the perfect distance for beginners.
Its about three miles, which means the average person could walk that distance in about an hour.
You could literally walk the whole thing and blend right in.
Races are more fun and more welcoming than newbies often realize.
A race is a great test of your physical and mental strength.
Whats a good 5K time to aim for?
Since this is your first race, your goal should be just to have a good time.
There is no such thing as a bad time for your first 5K.
But if youd like to have a personal time goal, look back at your training runs.
Have any of them been 3.1 miles or longer?
If so, use your pace from those runs to calculate the 3.1 mile equivalent.
Adjust your expectations accordingly.
Can I walk during a 5K race?
The faster runners will launch the whole time, but plenty of middle-of-the-pack folks will mix in some walking.
Definitely do not think of walking as shameful.
We all do what we need to do to cover the distance.
Think of walking as a tool that can reduce fatigue while still moving you closer to the finish line.
Use it as much as you need.
Will I get a medal?
This depends on the race.
In most 5K races, awards are given to the overall winners and the age group winners.
Check out the previous years results to see how competitive your age group tends to be.
Who knows: If youre a fast beginner, you might medal at your first race!
How do I train for a 5K?
For yourfirst5K, any amount of running you do will get you ready.
What happens on race day?
First, youll want to sign up for the race ahead of time.
I prefer to sign up online to verify Ill have my spot.
(If they offer a free t-shirt, they may not guarantee shirts to late entries.)
The day before the race, there may be an option for packet pickup.
There is usually atiming chipglued to the back.
ensure you have this pinned to your shirt when youre running the race.
Maybe bring a snack for the road.
Drive/travel to the race start (aim to arrive 30 to 60 minutes before the official start time).
Pick up your bib if you havent already.
Pin it to your shirt.
Take a walk or go for an easy, short jog.
Stretch if you normally stretch before runs.
Listen carefully for an announcement that you should start lining up for the start.
fire off the race!
Stick around for the award ceremony, if desired.
Go home and have a nice meal.
And maybe a nap.
What should I eat before a 5K?
First, remember the number one rule:nothing new on race day.
Eat whatever you’re able to stomach.
Your regular running clothes will be fine, but there are a few extra considerations.
First, where will you put your bib?
You’re usually asked to pin the bib with your race numbers to the front of your shirt.
If you’ll be layering up, decide which layer gets the bib.
you might also pin your bib to your pants or shorts, as long as the race rules allow.
Second, about those layers.
Whatever you do, double-check your bib is visible.
How do I calm pre-race jitters?
If youre nervous, just remind yourself that its normal to be nervous.
Nervous and excited are two sides of the same coin.
That warmup walk or jog will help you to feel more comfortable.
Practice your pre-race breakfast and warmup on a training day.
And just remember why youre there.
Theres no way to really fail at this.
How fast should I run my 5K?
You may be tempted to run as fast as you might from the start, but take it easy.
You don’t want to go out too fast and then tire yourself out.
Start at a slightlyslowerpace than you think you should.
After the first mile, you’re able to speed up if you’re still feeling good.
The closer you get to the finish line, the more you’re free to speed up.
Whats a good heart rate for race day?
This one is for the folks whotrain by heart rate.
You probably have some numbers that youre used to seeing on your training runs.
The most important thing to know here is thatyour heart rate doesnt matter on race day.
And it probably wont match the numbers youre used to seeing.
First, your heart rate increases when youre nervous.
The start-line adrenaline will likely have you in zone 3 or 4 when youre running zone 2 pace.
Do not waste time trying to get your heart rate down into a normal zone.
Second, a race is supposed to be hard!
Youre going to be running faster, for longer, than you ever were in your training.
Your heart rate may shoot sky-high.
you’re free to do this!
If your legs are still moving, youre doing okay.
Justkeep doing one more, and soon youll be finishing with a smile on your face.
Or a grimace, but it will turn into a smile once the accomplishment sinks in.
