In January I wrote How to choose your first 5K and How to choose a running watch. I was expanding on the information from the info-graphic below.
In this post I discuss the other points in the info-graphic.
I don’t have a dog, so I can’t give any advise from my own experience there. I’ll let the pros advise you on how to treat runner’s knee or any injury for that matter. But I will cover the other items in this post.
How to Prep for your First 5K
First, you should pick a race that is at least 8 weeks out. This will give you the time to properly train and avoid injuries. You should follow a couch to 5K program or some other beginners program from a reputable source.
Safely Increase mileage
This is #4 on the info-graphic. Any training program for beginners will slowly and carefully increase your mileage. The rule of thumb is no more than a 10% increase in mileage per week.
When you are first starting out it may be safe to double your mileage in a week. If you jog one day for two miles the first week, you should be able to add a second day of jogging for two miles.
Depending on your schedule you could then add a third day in week three, or make your two two-mile jogs into two and a half or three-mile jogs. If you have the time it is better to spread your miles over three days.
As a first time 5K runner, your goal is to be able to jog three miles comfortably. A 5K is 3.1 miles. If you can jog three miles, you can do the race.
Once you are able to run three miles at a time, you don’t need to go much further.
If you want to try a few four or five-mile runs, go ahead. The important thing is that you feel comfortable doing the run.
If you feel sick, dizzy or have any of the other heart attack or stroke symptoms you should stop immediately and see your doctor or call 911.
If you feel good running three days a week for three or more miles, start working on your speed.
Keep your miles the same but start adding a little kick and see what you can do.
As a first time runner your primary goal is to be able to jog/run three miles comfortably. On race day your only goal is to finish. Don’t worry about what anyone else is doing.
How to safely run in the heat
The best advice is to try to avoid the hottest parts of the day. If you can run in the mornings or evenings when it is cooler, that is the best choice. If you do have to run in the heat do not push your speed or your distance. You want to take it easy.
You may want to choose a different route. Can you switch to a tree-lined street or a park? Can you use a treadmill in an air conditioned gym?
It’s a good idea to wear a hat and take a bottle of water with you. Almost all runners wear a hat. It shades your face and keeps the sun out of your eyes. If you run in hot conditions often, you should buy a running hat at the local running store.
I run races with a water bottle. Don’t feel like you can’t train with a water bottle.
Don’t feel like you have to prove anything. If you can only do one or two miles before you start to feel the effects of the heat, walk home. Your family will be impressed that you used your head and aren’t passed out on the sidewalk somewhere.
Hot days are often sunny days. Don’t forget the sunscreen.
I have run a marathon in 85º weather before. It can be done. But, as a new runner don’t be foolish and train in the heat unless you have to. Until you know how your body will react , play it safe. I have seen experienced runners fade on hot days. I’ve seen marathoners hauled away by EMTs.
Race day anxiety
Almost everyone I know feels the nerves before a race. It is totally normal and to be expected
There are things you can control and things you can’t. What can you do to reduce race day stress?
- Get to your race early and not stress over parking or being late
- Pack your gear the day before and don’t worry about checking it many times
- Bring your own food and beverage, so you have what works for you
You can’t avoid race day nerves but you can control some of the contributing factors. A race is fun. Only a hand full of runners at most 5Ks are out to prove anything. Most are there to do their best and have a good time; just like you.
The info graphic above lists “How to prepare for your first 5K” as #7, and focuses on food.
Food and Hydration
Food is very important. Ryan Hall, a famous American runner, talks about how a meal the night before a race can ruin four months of training.
You are running a 5K, so don’t get too worked up about food. The rule of thumb is not to eat anything new the day before a race, or day of a race. For a 5K you don’t need to carbo-load or eat special foods.
Don’t eat a big heavy or greasy meal the night before. If you eat oatmeal every morning, that’s what you should eat race day morning. I try to avoid fiber since my race day nerves tend to move things along all on their own.
Hydration can make or break you. Just about every 5K I have ever run has a water stop around the half-way mark. Just make sure your race does.You may still want to carry your own water bottle on your first race.
My rule of thumb is to stop drinking anything an hour before my race. I drink plenty of coffee or water up until that point. I stop an hour before the race so my body has time to process most of what I drank earlier. This helps me avoid a porta-potty break during a race.
I often take a bottle of water with me on a marathon or half. You should take a bottle with you for your first 5K. Just before the start take a few drinks, but not much. If you need a drink before or after the water stop, you will be prepared. A bottle is a nice insurance policy.
Running YOUR race
The last and one of the most important tips for your first 5K, is to run YOUR race. What do I mean by this? If you did the eight-week training plan, you’ve run three miles many times by race day. You know what a comfortable pace is for you.
On race day, all you need to do is run that pace. Run YOUR race. That’s what you’ve been training for. Your race, not the lycra wearing hotty’s next to you race.
For your first 5K all you want to do is finish. Once you have your finish time for your first race you can start to set goals and work on your PR (personal record). But that’s a subject of many books and another blog post.
Recovery and Cross Training
At the end of the race grab a bottle of water and any food items available. Chips are okay on race day, your body needs the carbs and salt. Don’t grab a ton of stuff, just a few items to help replenish your body. If you finish near the end of the race you may not have much to choose from, so the extra food you brought with you can be handy at the end of the race also.
Your best bet is to walk around after the race. The movement of your muscles helps increase blood flow which helps your body remove waste and bring in nutrients to aid in recovery. If you can’t walk or feel ill, seek medical attention.
When you get home a hot shower is a good idea. This will help relax your muscles and make you bearable to be around! If you have been stretching for your training runs, do that routine soon after your race.
As a new runner, I wouldn’t worry too much about cross training. I think it is more important to get the running routine built into your life first. Cross training is important and has running benefits. Running can take up a lot of your time and early on I think you should focus on making that time part of your weekly routine.
Let me know if you have questions.
Run well my friend and enjoy your first 5k.