Preparing for your First 5k
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I’ll never forget my first running race.
Lining up at the start line, I was admittedly under-prepared, had no idea what to expect, and could feel my heart pounding out of my chest. Of course, once the gun went off, it continued to beat out of my chest for the 3.1 miles that followed—but for a different reason! The exhilaration that came from confidently completing an event that previously scared me was a formative experience, and the strength of spirit running has given me has certainly made me a better person and athlete.
As fantastic as my first running race was, it would have been much more enjoyable with proper guidance and knowledge leading up to the event. With that in mind, in this post, we lay out the top reasons to sign up for a 5k race as well as the essentials of preparation so you are ready to put your best foot forward on race day!
- Sarah
Wild Free Organic Running Series:
From running novice to experienced racer, you’ll learn running, strength training, and race tip from these articles written by Triathlete Sarah Alexander and Physician Carten Denne. For absolute beginners, start with the Beginners Running Guide and follow through the other articles as you prepare for your first 5k race!
Why Sign up for a 5k Race?
If you’ve been wanting to be more active and are looking for a goal to motivate you to get started, a 5k running race is a great event to consider. It’s challenging, but relatively short at 3.1 miles, increases your fitness across multiple disciplines such as cardiovascular, strength, and flexibility, and it’s fun! Of course, it can be nerve-wrecking to sign up for an athletic competition, especially if you’re worried that you will be “too slow to run a race” or that you might come in last, but there is little to feat. Fitness is a personal journey, and any progress forward is to be celebrated. Five kilometers—or 3.1 miles—is an excellent distance to start with, because it’s achievable for first-time and seasoned runners alike. Humans are natural born runners, and the joy of running races is that most competitors, regardless of their speed, are out there for the same reason: working towards a goal and striving to be a little better than they were yesterday!
Signing up for a 5k can be the perfect way to set new fitness goals. The difference between exercising in general and training for an event is that with training every workout becomes purposeful. Most find training more motivating, more enjoyable, and results in better progress, as you’re less likely to skip a session with a target ahead of you. Beyond fitness, facing a fear or challenge like a running race can provide confidence that extends to many facets of life beyond running. Crossing the finish line of your first race will be something you will always remember. On top of that, preparing for and racing in a 5k can be a fabulous way to connect with a new community of positive, motivated people working towards a similar goal. And many races benefit local or national charities, making participation in one a great way to give back.
Depending on your current level of fitness, it’s good to give yourself six to eight weeks to prepare for an event. There are many great resources to find an event near you at the right time, I recommend:
Gear Up
Proper gear is essential for injury prevention, faster progress, and it can also be motivating!
One of the joys of running as compared to other sports is that it doesn’t require much gear to get started: all you need is a properly fitted pair of shoes, a suitable sports bra (for women) and comfortable sportswear that allows you to move and makes you feel good. It’s also helpful, but not absolutely necessary, to invest in a sports watch. Make sure you do take the time to visit a local running store to know that you are in the right set of shoes for your feet. Particularly if you’re looking to shed a few pounds, the extra weight and pressure on your joints can make you vulnerable to injuries, so it’s critical to be in shoes that provide the right support based on your running gait, foot, and body type.
Regardless of weight, some might need shoes with extra cushioning, while others may need extra arch support. Taking the time to find a shoe that feels comfortable and provides appropriate foot support will save you time and agony down the line.
Note - If you are overweight or obese, please start slowly with running, and focus on a healthy diet/lifestyle for weight loss! What’s it worth getting into shape if you hurt yourself in the process. Take the time to do it safely and correctly.
The Biggest Changes Start with the Smallest of Steps
You have registered for your goal race and have all the right apparel for training. You’re next step? Get training!
While it is great to leverage the motivation that comes from a new goal, trying to do too much too soon can lead to injury and burnout. With running, consistency and frequency are the keys to progression, whether you’re a beginner or have been racing for years. So consider selecting and following a training plan to prepare for your goal race.
There are many great training programs available online to get you started. When selecting a plan, it is understandable to try to take on a routine that you want to be able to handle. But one lesson life will teach you is that you have to start from where you are, rather than where you want to be. The key is selecting one that fits your schedule and current ability, so you will stick to it.
If you’ve been inactive for a few months or longer, begin by walking on the treadmill, road, or trails to get your body used to activity. Give yourself a manageable progression of walk time before switching to a run-walk strategy like this six-week beginner 5k training plan, which includes three runs per week. Eventually, you will build up to being able to run your workouts straight through and start increasing weekly volume! If you’re already there, consider a program like this intermediate 5k training schedule, which includes an additional run every week as well as an optional cross-training day to continue building your fitness while mixing it up and avoiding the impact of running.
As you get into training, it’s not uncommon for the little voice in your head to tell you from time to time all the reasons why you will fail or should skip a day. Adopt a positive mantra that will help re-focus you; it can be as simple as “no excuses” or “I can do it!” I think about how I want to feel on the start line, knowing that I did everything I could to run my best race. “Your race is in your hands” is all it takes to get me out the door!
That said, life happens. If you only have time to run for half the time scheduled, do that half! If you have to miss a session, don’t try to scramble things around. Just pick back up with your schedule and re-commit to executing each future session. If you are not able to keep up with the program, repeat the earlier, easier sessions and gradually increase the time on your feet, or consider adopting a lower level plan so that you can consistently complete each session.
Prioritize Proper Running Form to Build a Strong Foundation
As you embark on your run training program, remember that running is about more than just going from point A to B. Practicing proper running form will help you progress more quickly and, ultimately, perform better.
One key component of run form is posture. For running, good posture means the following:
Running with your head tall (like there is a string pulling you up from the back of your head)
Shoulders level but relaxed
Back long, not hunched forward, will help you breath and move better
Your arms should swing naturally back and forth, driving with your elbows (think about trying to shine a light out behind you from your elbows)
Keep your hands relaxed
Everyone will have different cues that help them: some need to think about keeping their shoulders back and relaxed, while others need to be mindful of rounding their shoulders too far forward; some need to remember to maintain forward lean, while others may lean too far forward from their waist and need to think about standing taller. Running with others or getting a friend to video you running can be a great way to gather feedback and make the adjustments important for you!
The other major aspect of run form is foot strike, which is the way that your foot hits the pavement. Some people land on their heel (“heel-strikers”), others on the middle of their feet (“midfoot-strikers”), and still others on their toes or forefoot (“forefoot-strikers”), and there isn’t necessarily a “correct” or “incorrect” foot strike.
However, landing on your toes, while great in a sprint finish, can be fatiguing and make your calves tight over time; and heel-striking can indicate that you are over-striding (taking steps longer than they need to be), which wastes energy and can lead to injury.
While foot strike is individual, most experts agree that you should aim to land with your foot directly underneath you and roll through the forefoot as you toe off the ground with as short as possible ground contact time. This would be classified as a mid-foot running gait.
Running this way will provide better efficiency, meaning that you can run the same speed with less effort, and help you avoid unwanted injuries. As with posture, video can be a helpful tool to determine your foot strike. You can also look at your running shoes for hints about where you are striking the ground based on wear patterns.
Wild Free Organic recommends Vivobarefoot footwear - modern footwear made with natural human physiology, minimalism, and eco-conscious in mind. Vivobarefoot has zero-drop, wide toe-box shoes that can be used from the office to the gym to the tundra, and everything in-between.
Fuel Up - Proper Nutrition for Proper Results
Running can be a great way to shed unwanted weight. In fact, few other activities burn more calories per minute than running! But achieving your weight loss or fitness goal requires proper nutrition, fueling your body with high quality foods day-in and day-out. This means not over-eating—just because you’ve increased your activity, doesn’t mean it’s time to go crazy with the carbs! At the same time, it also means not skipping meals or forgetting to eat/drink enough to exercise at your best. Skipping meals can actually lead to weight gain due to behavioral factors and will detract from your performance in your next workout. Be mindful of your diet and pay attention to how eating well improves your performance. Foods like pasture raised eggs that blend healthy fats with protein will also help you sustain your performance over time. After your runs have some dairy or plant protein to aid in recovery and strengthen your muscles.
In conjunction with your training, considering eating smaller, more frequent meals that are well-balanced, with plenty of fruits, vegetables, lean protein, and healthy fats. While everyone is different, typically a good starting point for most people is to eat 50-60% or your calories from complex, unprocessed carbohydrates, 20-25% from protein, and 20-25% from healthy fats while limiting processed food and added sugars (sugar from fruits and veggies is okay!).
Just like your run training, your dietary changes must start with where you are. Instead of making drastic changes than can result in more frequent “cheat days” or “cheat meals,” create an eating schedule that you can consistently maintain. Keeping a log of what you consume and how many calories you are burning each day can give you a better perspective of your energy intake and expenditure. MyFitnessPal is one of the many great online tools to help you do this. Runners come in all shapes and sizes, but as you develop lean muscle mass and eliminate extra pounds, you’ll find that you are able to run faster and further with less effort. And these athletic benefits will translate over to all other parts of your life! Sounds pretty great huh?
What’s Stopping You?
Whether you are signing up for your first 5k in an effort to lose weight and get active or you are trying to reach a new level of performance, there will always be naysayers. Rather than worrying about what others think or say, focus on the process you’ve set in place and remind yourself of how hard you’re working. They are likely jealous or insecure and are missing out on all the mental and physical benefits of running that you are reaping. Simply by putting yourself out there and committing to the process of preparing for that 5k race, you are an inspiration and are on the way to discovering a better you! So what are you waiting for? Let’s get running!
Sarah Alexander
Since graduating from Chicago Booth with her MBA in 2015, Sarah has competed for the U.S.A. as a professional triathlete. In the process, she has become an expert in fitness and nutrition. She is passionate about helping others achieve their goals and is motivated by the perpetual challenge of defying boundaries to discover her best in athletic and professional pursuits alike.
To learn more about Sarah Alexander visit her website or follow her on Instagram @sarah_alxndr.
