First off - congrats on sort-of, kinda thinking about maybe, someday signing up for a 5k. Just thinking about stepping out of your comfort zone and signing for a race is a huge first step. Now - let's take that sort of/kinda and maybe/someday and turn that into a "Yes, I'm signing up for a 5k today!"
FINDING RACES:
For those not plugged into their local running scene, finding the right race might seem a little confusing. But it's not, promise. All you need to do is google something like "5k in the (insert local area here)," and see what pops up. If you get a lot of results, you can get a little more specific like "5k in April in Nashville." Then just dig around and see if any appeal to you. Maybe some are affiliated with a specific charity that you support, or maybe one is advertised as being really flat. Or maybe you REALLY like cornbread or tomatoes - believe me, you can find a race that will spark your interest. Just be sure to select one about 8 weeks out so you have time to train.
If you're lucky and have a large running community in the area, you might have a running club that hosts a calendar of upcoming races, like the Nashville Striders has. You generally don't have to be a member to access these calendars and they have been a huge help with planning my race calendars.
Of course, one of the best resources for finding the perfect first race is your local running store. Not only will you probably find a bulletin board full of posters, flyers and postcards advertising local races, the store staff is most likely comprised of runners who will be more than happy to run down a list of their favorite races. And, a local running store can also be very helpful in our next step...
TRAINING FOR A 5K:
Now that you've found the race that you want to do, what next? Well, unless you want to be like me and injure yourself on your first 5k by not training, you'll need to set up a training plan. There are plenty of training programs available free online if you want to train by yourself, such as from Hal Higdon and this Couch25K program from coolrunning.com. However, if you don't want to run by yourself, check with your local running store. If they don't sponsor a beginner's training program, they probably know of someone who does. I HIGHLY recommend signing up to run with a group. This not only keeps you accountable, but you'll also meet some great people and have a lot of fun. Whatever program you use, please read it before starting it. Just don't blindly jump into the first thing you see. Some beginner programs start with a lot of walking and a little running, which might be perfect if you're completely new to running. Others might be more advanced and start with you running a mile on your first workout. Be sure to select the program that is right for you.
WHAT TO WEAR:
OK - so you've chosen your race and you have a training program. Now what? Well, fortunately, running is a pretty easy sport to start gear-wise. All you really need are a few basic items, let's start with the most fundamental - shoes.
Do you REALLY need to get a pair of running shoes? YES! You might think that your 10-year old pair of Keds will do just fine for a 5k, but they won't. Sure, they might get you from the starting line to the finish line, but you'll also probably end up with shin splints and other random pains that could have been easily avoided with the right pair of running shoes. Again, your local running store is your best resource for this. Please do not just go online and find some pretty running shoes and order them from Amazon. This would serve about the same purpose as running in your 10-year old Keds. Go into the store, try on several pairs of shoes and have one of the store employees watch you run. If the employees are unable to assist you with finding the right pair for YOU, then go to a different store. Can shoes get pricey? Absolutely. But considering they are the most important piece of equipment you're going to need, they are worth the money. And spending $130 on shoes is a lot better than getting injured. And FYI - most true running stores will allow you to purchase a pair of shoes, run in them for a few days and then return them if they really don't work for you. Just don't go running in mud or anything crazy like that. The running stores WANT you to be in the right shoe, so don't be afraid to admit you bought the wrong shoe and you need a different pair.
Next up - socks. While not as important as shoes, the sock can also be a huge factor in how comfortable your run will be. PLEASE don't wear cotton socks. They don't breathe, which allows for any moisture (sweat, rain, etc.) to get trapped in the sock, which can cause blisters. And you do not want a blister when you're running. Find a good technical sock and invest in a few pairs. I personally am loyal to Swiftwick, as they are a local company and I really love their socks. However, there are a lot of good brands out there and you can find them at any sporting goods store.
Moving on to other tops and bottoms - again, no cotton. A cotton t-shirt will feel like a wet blanket if you get hot while you're running. Fortunately, you can generally find good tech wear almost anywhere that sells outdoor gear, so you don't have to spend a lot of money on this. Don't get me wrong - you CAN spend a lot of money if you want - but you don't have to. I've gotten tech wear from Target in the past. You can also generally find a lot of stuff on sale racks. The only thing I really recommend here is finding a pair of running bottoms that has a pocket in it. Even if you run from home, you're going to need a place to carry your keys.
While on the subject of clothing, I want to bring up the #1 question asked to me by beginner runners. What about underwear? (Well, women ask me this question...men - I have no idea what you've got going on under there, so you're on your own. You can skip this paragraph.) Ladies - most of you will need to invest in a good running bra. NO - you shouldn't just run in whatever everyday bra you have. This will be extremely uncomfortable and really won't do a whole lot of good. Again, don't just go buy something random on the internet. An improper fitting bra can chafe you in places that you do NOT want chafed. Do yourself a favor - go to a running store and get fitted for a bra that has the proper support for what you need. And as far as running bottoms (shorts, running skirts, etc.), most of these items have liners sewn inside, which serve as underwear. You COULD wear underwear as well, it's kind of a personal preference, but chafing might be an issue.
Whatever you end up wearing, be sure to try it out BEFORE race day. NEVER try anything new on race day.
NUTRITION:
For a 5k, you won't have to really worry about nutrition on race day - the race is too short. Make sure you've had breakfast, and maybe have a little snack for energy before the race. I personally like Honey Stinger products, and will have a wafer or a few chews before running. Again - personal preference. Like clothing, try out your nutrition before race day. Drink water throughout your training and especially for the few days prior to the race. You don't want to get dehydrated. There should be 1-2 waters stops on the race course, so you won't need to worry about bringing a water bottle with you on race day.
RACE DAY:
So you're now signed up, trained and have the proper clothing - you're ready to race! Here are a few tips for race day:
- Find out when / where is packet pickup. Most races will give you a shirt, a bib number and a timing chip. Sometimes you can pick these items up before race day, sometimes you have to pick them up directly before the race. I pick mine up prior to race day whenever I can - the less stress on race day, the better. Also - some races will make you return your timing chip after the race and will charge you if you don't return it. Figure this out beforehand!
- Make a list of what you'll need race day - directions to the race, sunglasses, bib number, timing chip - whatever you think you'll need, write it down.
- Lay everything you need out the night before the race. This is a pre-race ritual for me. I lay everything I need out so I'm not running around like a crazy person race-day morning. I actually take a photo of my gear the night before the race as a reminder of the day.
- Wake up an hour or two before you need to leave for the race. This kind of depends on where you live and how far the race is, but it's hard to get up and immediately start running. Get up early, eat breakfast and let your system wake up a bit before heading out.
- Plan your breakfast ahead of time. Things that normally don't upset your stomach might when you're racing. Example - I eat peanut butter toast frequently for breakfast, but I can't eat it before running. Seriously - I'll want to throw up.
- Scope out the race location and know where to park. Have a back-up plan.
- Get to the race early - again how early will depend on the size of the race, where it's located and if you've picked up your race packet. But it's much less stressful to be there and have to kill a half-hour waiting for the race to start, than frantically running from the parking lot while the National Anthem is being sung trying to make it to race before it starts.
- Coordinate with friends/family where to meet after the race. Sure- there might only be 400 people at the race, but it's pretty easy to lose someone in a group of 400 people. Choose a post-race meeting spot before the race starts.
- Thank the volunteers who are helping with the race. Without them, the race wouldn't happen.
- Enjoy the day! You've trained hard so have fun! Sure, you'll probably be a little nervous, but be confident in your training and have a great race.
Any questions? Ask away! And for the seasoned runners out there, feel free to post more tips!
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