How Should I Prepare to Run My First 5K Race Ever?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff of expert personal trainers. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the personal trainers at Fitness Together Brecksville.

How Should I Prepare to Run my First 5K Race Ever? 

 

Fitness Together Brecksville owner Sean Sullivan and his wife Marion preparing to run a 5K 

Brooke Kratche: Hey! Open the door! It's okay, you don't have to worry about frost bite anymore (at least until next week). Now it's time to get outside and enjoy the weather. Whether you enjoy biking, hiking, swimming, running, or any other outdoor activities, it's time to get out there! For me, I love running, I love most outdoor activities but for right now let's talk about running. A good starting goal for new runners is a 5K. A 5K race is the shortest common distance race and is equal to 3.1 miles from start to finish. First thing you want to do is find a fun 5K to run. (Such as the FItness Together 5K in Youngstown) 5K races come in all different creative shapes from color runs to warrior dashes to glow runs with a concert waiting at the end. These fun twists will be a welcome distraction in the heat of the competition. 

Next we need to talk training. Start training for your first 5K about 6-8 weeks ahead of time. You should try and get 4-5 runs in per week with at least 1 cross training day (weights, swimming, biking, yoga, any exercise besides running) and 1 rest day. The first week should start with low distances, depending on your current endurance level. Try to run a mile without stopping then walk a quarter mile. Whatever your conditioning level is, keep pushing it. Your week should be structured with 2-3 short runs, 1 medium distance run, and 1 long run each week. The medium run should fall in the middle of the week (Tuesday or Wednesday) which is followed by cross training and the long run is at the end of the week always followed by your rest day. Keep pushing the envelope on your endurance and speed and vary your routes, speeds, and hills. This will force your body to keep adapting.

Two weeks before your 5K, your long run should be about 4 miles, just longer than your race. This is what is called peak week. It is the heaviest training week before your race.

The week before your race take it easy. Go on about 4 shorter runs at a decent pace. Leave the two days before your race to relax and make sure you are eating well. What you eat these two days will fuel you through the run. You may choose to run a quick 1 mile run the day before just to keep your legs loose but don't use too much energy. You want to be ready to go come the start on race day.

Lastly, we need to discuss race strategy. Since this is your first race you might feel a little lost in this sea of crazy people, most likely more than a few will be in full costume of some sort. Don't be intimidated, they are just there for the attention. You have trained hard for this day and you are confident in what you have already accomplished. Where you stand in the corral is important. Generally l, the people at the front of the gate will run between a 5 and 6 minutes pace for a 5K race and the people in the back are planning on walking. If you are running at an 8 minute to a 10 minutes pace find your way to the middle of the pack. Don't be afraid to ask around for other runners paces, they can give you a good idea for where you should be. It is important to be in a good place since being too far in front could kill your confidence as elite runners sprint past you and standing too far back will only lead to frustration as you try to weave around slower runners/walkers. But remember, have your goal time and stay on pace. Do not give into the adrenaline rush of the starting gun, it will come back to bite you as you reach the end of the race.  Most importantly, have fun! Take in the atmosphere, smile and interact with the fans lining the road, give high fives! These are the things that push you past fatigue and keep you coming back for more and more challenges.

Happy running!

Amanda Ricci: Preparing to run your first 5k ever is a new and exciting experience.  You should plan to train for the race for at least 8 weeks in advance to build endurance, strength and most importantly to avoid over-training.  If you do not take enough time to train for the race in advance you will not only put yourself at risk for over-training but also for injuries.  So the most important thing to do is to invest time into your training.  This will prevent your muscles from becoming over-taxed.  If you are serious about performing your best and doing well in the 5k but are confused about where to start Cardio Together program offered at Fitness Together can assist you in training for this race.  In preparation for the race, it is also important to make sure that you are nourishing yourself well and getting enough protein, vitamins and minerals.  This is also what is going to give you the best results in your upcoming race and help you perform your best.

Here is a calendar to break down the steps to prepare for your 5k:

1.       Two months prior to the race:  Start to prepare by running or walking. If you’re a beginner, it is important to start slowly, in order to build up your endurance.  As I stated earlier, this is going to prevent over-training, which can eventually lead to an injury.

2.       Prior to running your 5k, make sure that you have done some jogging or running before you begin.

3.       Night before: Make sure that you get enough rest.

4.       Race Morning:  Eat a healthy breakfast.

5.       Race Day:  Arrive at the race about 20 minutes early this will help to reduce anxiety and any stress. 

6.       During the race: Make sure you pace yourself.

Following these tips will ensure that you will get good results.  If you’re interested in continuing to run 5k’s and progressing towards running 10k’s, half marathon’s etc. it will also be beneficial to you to start a strength training program.  A strength training program would help you build muscle that will give your muscles more endurance to run and give you a faster PR time.

Adam Teplitz: Crossing the finish like of a 5k can be a life changing experience. Take these steps to properly prepare and train for a 5k:

1) Make a plan.  This can involve teaming up with a community of runners. Design a program that includes 20 minutes of walking initially, built up to running 30 minutes. Cardio Together is specifically designed to maximize your cardio routine and to achieve your specific goals.

Personal Trainer Adam Teplitz suggests finding shoes at a local running store

The combination of an enticing goal , a supportive group , and a specific program is all you need to tap into your inner runner.

2) Accessorize. Be sure to shop for the proper running shoes. Be prepared to try on several pairs. Staff should watch you walk and run in the shoes to make sure they work with your foot type. The shoes should feel comfortable. You can find the perfect pair of running shoes with help from the staff at Vertical Runner in Brecksville.

3) One step at a time.  Start from where you are, rather than where you want to be. Running too much too soon is the number one reason newbie runners quit. Begin with sprinkling in running, with mostly walking. This allows your body and mind time to adapt to the demands of running. It will also allow you to run a bit farther.

Always begin with a walking warm up. For the running portion of the workout, start with 30 seconds to one minute of running and follow with at least double the time power walking -1 to 3 minutes or until you catch your breath. Progress little by little, adding more running to the mix and less walking. Focus on going farther, not harder. Include no more than three runs per week and alternate run days with rest days or cross training activities (cycling, swimming, yoga.)

4) take time to recover. Recovery is just as important as training. The body grows stronger when you are resting.

Keep track, stay motivated and have fun. Track your progress along the way. Keep track of your running time, mileage and mood.
The more fun it is, the more you will want to do it again. Mix it up by taking a new route or running with a buddy.

Justin Traft: Clients that decide to run they're first 5k ever after losing weight or after

Personal Trainer Justin Traft mentions proper nutrition to fuel your run

reaching their fitness goals to prepare always ask for some pointers to prepare for a 5k. One would be make sure you are preparing yourself ahead of time. Doing training runs whatever that may be...for example: running a mile so many times per week then running say two miles on a certain day. Diet is huge-- you need to be fueling yourself with all the right nutrition. Carbs for those big day training runs. Hydrating is another big staple in training . You can't expect your body to perform at a high level of you aren't hydrating those muscle after and during. Third make sure you have the right footwear when training . A pair of shoes that contour to your feet . It's Always suggested to break them in before your big race to avoid blister on your feet and uncomfortable running.

  

MichaelRoberto: With warmer weather coming our way, marathons will slowly start popping up around neighborhoods and cities alike.  If you wish to participate in a 5k (3 mile) race, here are some tips.  First, focus of distance, not intensity.  Find a comfortable pace you can do, whether it is a fast walk of a light jog.  Next, aim to do more every time.  You might go 1 mile one day, then go a mile and a half the next.  Also prepare yourself by buying proper footwear with good cushioning.  Another good tip is to mentally psych yourself up.  Keep repeating to yourself "I can do this" or "this is nothing."  Keep telling yourself positive things to distract yourself from the race itself.  Finally make sure you are properly fueling yourself with a nutritional diet of lean protein, veggies, fruits and good carbohydrates. 

Steven Madden:  If you are getting ready for your first 5k, there are several things that can help. First, make sure you've got good shoes. If your feet are aching after the first five minutes, you'll never want to finish. Next, to train, start by walking. While you walk, run for thirty to sixty seconds, then go back to walking for at least double what you ran. Over time, increase the time you run and decrease the time you walk. Eventually, you'll be running continually. Lastly remember, that the race is only against yourself. So what if you are that last participant to finish, you still finished before everyone else who didn't even show up.

Lisa Clark: If you are thinking about running your first 5k race, the best place to start I recommend is your local running store to be fitted for some good quality running shoes. Taking care of your feet as a runner is key. Once you have the proper footwear, you want to start slowly. If you've never run before, one of the worst things you can do is hit the pavement running, so to speak!! Start out with a nice brisk walk for 20 to 30 minutes a few times before you even begin to run. Once you feel ready to start running its best to run in intervals, run at a nice steady pace for 30 seconds to a minute then slow down to a comfortable walk just long enough to catch your breath. Then pick up the pace and run again for another 30 seconds to a minute. Each time you go out (I recommend no more than 3x per week) try to push yourself to run a little further each time. Focus on the amount of time you are running, not how hard you are running! If you keep that up over several weeks, you will be able to increase your mileage and time to reach your goal before you know it!!

  

© 2016 Fitness Together, Inc. All Rights Reserved.   

About | Contact | Franchise | Suppliers | History | Leadership | NutritionTogether |Sitemap| PrivacyPolicy | TermsofUse | Facebook | YouTube | Twitter | Linkedin | Yelp