So now that you have made the decision to compete in a 5k race, you may have questions about proper equipment, training for the 5K and what to expect on race day. This article is designed to answer those questions and get you to the finish line. Welcome to the world of running and good luck!
The Basics
Before starting any strenuous fitness program, it is recommended to consult with a physician. For most participants in any new activity, you can expect a few aches and pains. The key is patience. Building strength and stamina is achieved through consistent effort. By following the program guidelines most participants should be successful in completing a 5K event.
As with starting any new exercise, participants can expect sore muscles. These aches and pains are good sign! It means you are using muscles that have been dormant. Stay positive. The muscle soreness will decrease as your body adjusts to the workload.
Equipment
Footwear
The single most important piece of equipment for running is shoes. The following is a guideline for choosing proper footwear. The best advice on footwear is “listen” to your feet and legs when choosing shoes. What may be a great brand/model for your friend could lead you to miles of misery or worse, injury.
Larger metropolitan areas have running stores, such as Fleet Feet , Niketown and New Balance with experienced runners who can provide expertise and assist with a proper fit. Most running stores even offer a treadmill or a carpeted area large enough to “test drive” the shoes. Some things to consider when purchasing shoes:
Do – Try on new shoes later in the day because your feet swell throughout the day.
Do – Try on both shoes as most people have one foot slightly larger than the other. This is also the best time to discover an uncomfortable seam or insole.
Do – Try on shoes with socks (thickness) you will be running in.
Don’t – Buy shoes based on style over comfort and functionality. Your feet and legs will pay the price.
Manufacturers change their shoe lines. What worked last time may not this time. Try them on even if they are the same brand and model.
Clothing
Like footwear, comfort is a must for clothing. The first consideration when choosing clothing is the elements. Is your climate hot, cold or rainy? Keep your climate and the season in mind when choosing your running attire.
A common mistake new runners make when running, is over-dressing. As you become a seasoned runner, you will see many novice runners with sweatshirts or other apparel tied around their waist or neck while competing in a race. This is an indication they have over dressed. During training for your first 5K pay close attention to the apparel that maintains your optimum comfort level. Your clothing choices should provide sufficient ventilation to dissipate the heat and sweat. In cooler climates layering is recommended. There are many brands of clothes designed specifically for running. Most major athletic stores have a large selection.
Time to run!
So now that you have proper shoes and clothing it’s time to get out the door and run! There’s no secret to running, it’s one foot in front of the other. At this point, don’t worry about speed. Run at a pace that is comfortable enough to allow you to complete the entire distance. This is the time to learn your ideal pace. The training chart below shows an 8 week guideline that builds up gradually and culminates with a 5K race. There are rest days and walking days built into the schedule. Take advantage of the rest and walking days to allow your body to prepare for the next running workout.
Beginning Training Chart
Week 1
Mon – Walk 20-30 min Tues – 1.25 mile run Wed – Rest or Walk 20 min Thurs -1.5 mile run
Fri – Rest Sat -1.25 mile run Sun – Walk 30-45 min
Week 2
Mon – Rest or Walk 20-30 min Tues – 1.75 mile run Wed – Rest or Walk 20 min Thurs – 1.5 mile run
Fri – Rest Sat – 1.5 mile run Sun – Walk 45-60 min
Week 3
Mon – Rest or Walk 30-45 min Tues – 2 mile run Wed – Rest or Walk 30 min Thurs – 2 mile run
Fri – Rest Sat – 2 mile run Sun – Walk 50-60 min
Week 4
Mon – Rest or Walk 30-45 min Tues – 2.25 mile run Wed – Rest or Walk 30 min Thurs – 2 mile run
Fri – Rest Sat – 2.25 mile run Sun – Walk 50-60 min
Week 5
Mon – Rest or Walk 30-45 min Tues – 2.5 mile run Wed – Rest or Walk 40 min Thurs – 2 mile run
Fri – Rest Sat – 2.75 mile run Sun – Walk 60 min
Week 6
Mon – Rest or Walk 20-30 min Tues – 2.5 mile run Wed – Rest or Walk 40 min Thurs – 2 mile run
Fri – Rest Sat – 3 mile run Sun – Walk 70 min
Week 7
Mon – Rest or Walk 20-30 min Tues – 2.75 mile run Wed – Rest or Walk 40 min Thurs – 2 mile run
Fri – Rest Sat – 3 mile run Sun – Walk 70 min
Week 8
Mon – Rest or Walk 20-30 min Tues – 3 mile run Wed – Rest or Walk 40 min Thurs – 2 mile run
Fri – Rest Sat – Rest Sun – RACE DAY!
Accelerated training program
This training program is only a guideline and can be shortened to 6 weeks by starting at the 3rd week. This is only recommended for individuals who currently exercise 3 -4 times per week in another strenuous sport such as swimming or biking.
What to expect on race day
Hungry Dog Hunts Best!
This is it! The day has arrived to put your hard work to the test. You wake up early and eat a big breakfast. This is NOT advisable. A small breakfast consisting of half bagel or dry toast and juice should be sufficient. You want to eliminate the distraction of hunger, but not fill up. Once you start running, your hunger will dissipate. Most races will have fruit, bagels or energy bars in the finish area for hungry runners.
Hydration
Intake of liquids before and during the race depends on each individual and the climate. The rule of thumb is, drink before you feel thirsty. Most races will have “aid-stations” with water and/or sports drinks on the course and near the finish area. Water is usually the best choice for hydration.
The starting line
Line up in the appropriate area with runners of the same ability. When runners line up to race, the faster runners are the closest to the starting line. Lining up with participants of equal ability will help prevent you from sprinting out too quickly at the start when the adrenaline kicks in.
Time to start the program!
By following these guidelines, you should be able to train for and complete a 5K race. Just remember to stay consistent with your training and follow the race day tips and you should be well on your way to the finish line.
