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Tips for Running Your First 5K

Tips for Running Your First 5K

Guidance for for your first 5K.

February 13th, 2024

Tips to Prepare for Your First 5K

If you’re an advanced runner, today’s email is not for you. Scroll to the bottom for an inspirational quote from Jim Valvano and your daily dose of Usain.

If you’re preparing for your your first 5K or considering running your first 5K, this is for you. Getting ready for your first race can be intimidating, but you got this! Here are a few tips on how to get started.

5 Tips for Running Your First 5K

Determine Your Goals
If you have a specific goal in mind like losing weight, running a certain time or being able to go a certain distance, that’s great! Goals can help you commit to training. Before choosing a race, it’s best to know your goal. And whatever your goal is (running a 5K at an 8-minute mile pace, just crossing the the finish line, etc.) can help you select a coach, training plan and the date of your race.
Give Yourself Time
Select a race, register and prepare. If it’s your first 5k give yourself a few months to train. Find a training plan online, in a running book, or stop into your local running store. Be sure that the plan suits your level of fitness, running experience, and schedule.
Pay Attention to Your Body
When many of us begin training for a race, we get excited and hit the ground running (literally!). However, it’s best not to overdo the initial training workouts. Training plans can help you gradually increase your mileage over time, but it’s wise to pay attention to what your body tells you. When starting, soreness can be common, but if the soreness lasts more than a day, you should decrease your training load. Remember – rest days are important!
Incorporate Strength Training
Strength training will help prepare you for your first 5k by keeping your body healthy and strong. It will also reduce the risk of injury. Try incorporating each of the following into your weekly workout routine:
· Single-Leg Calf Raises
· Single-Leg Sit to Stand
· Single-Leg Bridge
· Side Plank with Hip Abduction Leg Lift
Test Your Gear
During training, test the gear you plan to use during the 5k. This means running shoes, socks, shorts, shirt, hat, nutrition - everything! Not all running shoe models are comfortable for every foot, shorts can chafe, a hat can feel too tight as our body heats up, etc. It’s best to avoid unpleasant surprises on race day, so test everything! This way, you will have enough time to swap out your shoes, clothing and accessories before race day.