12 Tips for Success in Your First 5K Run
Recently a blogging friend inspired by my Marathon race contacted me asking for advice on how to train for a 5K. Oh yeah, I love, love, love welcoming new runners into the fold! Making the decision to train and run a 5K is one that pays back amazing dividends. You will discover the delight of exceeding what you thought you were capable of accomplishing and understanding that your best is always yet to come.
When I decided to train and run a 5K, I consulted friends who have extensive running experience before I started my training. However, I didn’t know what I didn’t know about running and had crucial knowledge gaps when I first started training, leading to numerous mild injuries. Whether you join a running group or use a Couch to 5K program, there are a few things that you need to know before beginning any 5K training program. I’ve put together a list to help you avoid some of the pitfalls I experienced as you progress in your running journey. I base these recommendations on my personal experience; you should always consult a running professional for more detailed information.
1. Make sure you are healthy enough to run. This would be a good time to schedule the yearly physical you’ve been putting off all year.
2. Invest in running shoes. This does not mean walking into a sporting goods store and picking out running shoes that match your athletic gear. Find a local running store where the employees are runners themselves. Tell them you are beginning to train for a 5K and need help picking out an appropriate shoe. Also inquire if the store performs gait analysis as part of the decision process in helping you find appropriate shoes. If you want to read up on the bio-mechanics of running shoes – REI has a great summary of what you need to know when choosing running shoes. See also Cool Running - Running shoes for Dummies, Part 1. In summary, having the right shoe goes along way in preventing injury as you progress in your running journey.
3. After you have selected your running shoes, purchase running socks to wear with your shoes. Running socks are typically made of synthetic fibers that wick away moisture to help prevent blisters. Always wear your running socks with your running shoes. Believe me, you want to prevent blisters! Mizuno, an awesome running shoe, has a great post on why running socks matter.
4. Inquire at the running store if they organize group runs or do a google search for running groups in your area. Running in a group is a great way to meet runners of all levels and have fun at the same time. For example: Philly Runners is a great group that organizes runs in Philly all year long.
5. Invest in technology that will track your pace, distance and time. Nike+ for your iPhone or RunKeeper are free applications that will track your pace and distance. In time, you may want to invest in a sports watch such as Nike+ Sport Watch or Garmin Forerunner 910XT GPS -Enabled Sport Watch. As a beginner runner, save your dollars and work with the free applications until you gain more experience as a runner i.e. many moons from now. At that time, I would strongly suggest the two watches mentioned above.
6. BEDROCK RULE OF RUNNING: Warm up before each run regardless of the distance and stretch after every run. These two activities are non-negotiable, you will stretch before and after a run or suffer preventable injuries. I suggest dynamic stretching/warm-ups before running. Why? Here is good study on the impact of dynamic stretching and running. I also incorporate Pilate and yoga stretching in my post run stretching.
7. Even as a beginner, it is important to begin to incorporate proper running form into your training runs. As you gain more running experience, you will notice when your form slips and the difference in pace when this happens. It takes time to get proficient, but it is always best to start as you plan to proceed. Joining a good running group or training group such as Team Philly will have coaches/mentors available to help you perfect your running form.
8. You may believe that the 5K your are planning to participate in is your ‘Mt. Everest’. Although, at times during your training it may seem as though it is, I can tell you plainly that it is not. If you choose to continue, it is the beginning of an amazing running journey. I can promise you there will come a point where you stop qualifying yourself as only a ’5K runner’ to one that is training for the next running milestone of a 10K, 10 miler, Half Marathon or Marathon. Before long you might find yourself registered for a Sprint Triathlon as part of your training for an upcoming Marathon.
9. Everything you’ve heard about a runners high is true and it is magnificent.
10. As with every sport, there is a downside – race day photos. Oh holy running gods, mine are hideous and so will yours, it is an unavoidable aspect of race day. I typically cry when viewing my race day photos. However, I’m not alone in this misery when Mark Remy asks why Brightroom hates him. So say we all.
11. Cotton T-shirts are the enemy. Invest in running apparel with moisture wicking material for a more comfortable, chafe-free run. Speaking of chafe, you may want to pick up some Body Glide which is a skin lubricant that prevents blistering and chafing in sensitive areas.
12. One more important item – On race day make an effort to thank the volunteers who really make these races possible.
I hope this list is of use to new runners or those considering taking up running. I promise you will not regret the decision. New to running? Have you completed a 5K? Share your running journey (so far) in the comment section below.
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Related at PJ Lifestyle, catch up with Charlie Martin’s 13 Weeks Diet and Fitness routine:
13 Weeks Extra: In Which We Do Arithmetic
13 Weeks: Week 2, In Which We Eat
13 Weeks: Week One — Endorphins Are Our Friends
13 Weeks: Starting Gate
13 Weeks: A Fat Nerd Does Diet
Thanks for the article. I started 5ks this year and recently tried moving up to a 10K, with the goal of a half marathon next October.
John, that is an excellent set of running goals and you will rock your half marathon next year!
Tania, all good advice. While I’ve never run anything longer than 13.1, I run between 3-5 HM’s each year. My only quibble is stretching before a run. I’ve never found it useful to stretch completely cold muscles prior to any run, or any other sport I’ve participated in. If a pre-run stretch needs to happen, I would suggest walking a bit first to get some blood in the muscle groups, then doing a very light stretch. Your muscles are never going to get much out of a cold stretch.
My pre-run warmup consists of making sure my iPod is queued up, I have my housekey in hand (before I leave the house), and a stopwatch. Then I start running. I always, every time, do a long post-run stretch. I have never had any injuries occur from running, other than a stiff knee problem that goes back a couple of decades now, well before I started running.
My .02, for what it’s worth.
Chris,
A pre-run warm up employing dynamic stretching does loosens up your muscles and elevates your heart rate. You can also add a light jog or jumping jacks to the mix as well. I agree that static stretching does nothing in regards to running and have included a link to a rather comprehensive study on dynamic stretching.
I was going back and forth about including music during a run, but decided against it as it is more of a personal preference. For the record, I don’t run with music. Thanks for taking the time to post your thoughts on this topic. The more information that can be shared with new runners the better prepared they will be for their running journey.
Where’s the advice about strength training? Strength training helps prevent injury even more than stretching does.
Oscar,
Strength training is an important aspect of distance running. For the past year, I’ve incorporated strength training in the form of a fitness bootcamp while continuing to train for various runs.
Getting an individual off the couch and into a rather gentle Couch to 5K program that includes dynamic stretching is perfectly adequate to get them through their first 5K. Once the bug bites and these individuals start setting longer distance goals then I would suggest adding strength training into their plan.
I disagree.
A good, high intensity conditioning program, like CrossFit, will not only strengthen the entire body (thereby preventing injury), but will simultaneously achieve the conditioning necessary to run 5K successfully.
How long does it take to go from 50-ish fat-ish sofa jockey to first marathon?
… I’m asking for a friend, not for me of course.
Robert,
Tell you friend, if they are medically cleared to take on this challenge, to budget at least a year in training. 26.2 miles is a distance that MUST be respected. During this time, they should also seek help from a registered dietitian and incorporate strength training at least 6 months out from the marathon.
This is an absolutely doable goal with the right training and nutrition plan.
Oddly enough I ran my second 5K on Thanksgiving. Sadly I broke most of these rules save maybe 6 & 12. I ran it the last Thanksgiving too. I am probably the exception to the rule, but I am 50+-ish, about 15 lbs overweight, pretty active/healthy on the whole, but I think I only ran once or twice a year the last few years.
I’ve long joked that running causes brain damage (former paratrooper who ran in combat boots back in the day). According to this report, running long distances may very well cause heart damage. YMMV.
NOTE: Got an annoying WordPress error saying that I was posting too fast so the post was wiped out. This was the first time that has happened in several weeks.