So your thinking about participating in a 5k for the first time or maybe first time in quite a few years? Your thinking to yourself can I do this? Am I good enough? Will I be the slowest person out there? Well first of yes you can do this and yes you are good enough plus who cares if you are not first. If this is on your bucket list go for it. 5k's are full of people who train for the event, some just got roped into by their significant others, some decided the day of the race "yeah let's do this!" So if you want to train a little below is a 5k training tips and tools you will need to run your first 5k or if you want a refresher course on training for a 5k. Remember a 5k is 3.1 miles so you can do it!
Follow these tips and you will be participating in a 5K in no time! Notice I didn't say running. Plenty of people walk 5k's, run and walk 5k's while others strictly run. There is no shame in whatever method you choose!
- Sign-up for a race- This is the very first thing you should do before you even start training. Pick a date and stick to it, that way you know exactly how many weeks you have before your race.
- Check out your footwear- As you can see in the picture above barefoot running is all the rage. I am not suggesting for you to get toe shoes, or even try barefoot running. (Personally I wouldn't actually run in these shoes for a 5K) You might so check out your options and practice running in the shoes you are wearing on the race day. You don't want to try a new pair of shoes the week before the race. Plan ahead.
- Find a running group or partner- If you know you won't train by yourself find someone to train with. Plus training with a friend is always more fun. If that is not an option find a local group in your community. www.meetup.com has a variety of groups if you don't find one in your area you can always start one!
- Schedule your training- If you fail to put it on your calendar its not real. Most people say they are going to work out but than feel to tired after work and hit up happy hour instead. Make sure you put it on your calendar and tell yourself this is non-negotiable it is scheduled and you need to stick with it. Otherwise the training date will come and go and you will not feel "ready."
- Make sure you rest- Don't train every single day. Make sure when you are planning out your week you do schedule rest days into your calendar. If your not currently working out try and start with 3-4 days a week of training. If your intermediate to advanced in your workouts you can schedule 5-6 days a week. Rest days are key so you don't burn yourself out right before the race.
- Train using intervals- Practice running or walking for 1 minute as fast as you can than slow your pace for 1 minute either walking or a slow jog depending on your fast pace. Repeat that pattern for a total of 10 minutes if your just starting your fitness 5k journey. Than every week try and add an additional 5 minutes. If your already at an intermediate to advanced level start at 20-30 minutes. If your at an advanced level and running you most likely will be running the 3.1 miles under 30 minutes anyways. Intervals help you increase your speed and for those just starting out feel free to run intervals during your 5k race.
- Practice your race pace 1x a week- The 3-4 weeks leading up to your race practice your race pace at least once a week. If your goal is to jog or run the entire race you need to practice that pace. If you have a time goal you want to meet you need to practice meeting it. Make sure you combine this into your weekly training schedule at least a month before the race.
- Race Day- Arrive early to the race at the suggested time, the check-in booth is typically busy with people. Than try and calm yourself down right before the race take a mini walk around the area to warm-up your body, use the bathroom if necessary and smile. Next when runners are lining up to run if your at the intermediate to advanced pace you will want to position yourself towards the front or front middle of the pack. If this is your first 5k and you know your goal is to walk and run a little position yourself towards the rear of the pack so you don't start at someone else's pace. If your going to walk the race they usually will start you a little behind the runners/joggers.
- Race Complete- Once you have completed the race grab some water, walk around a little so the muscles don't cramp. Smile and be proud of all you have accomplished even if it's your 20th 5k it is still something to be proud of.
As always check out www.safiretraining.com for more fitness information or to sign-up for my bi-weekly blog click the link below:
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