How to Train for your first 5K

Running Race

Lace up your sneakers and get your game face on, it’s time to tackle your first 5K.

There are lots of reasons you might be interested in running a 5K race. Perhaps you want to build up your cardiovascular health, or you want to donate to a cause the race supports. But whatever your reason, 5K’s are a fun and easy way to stay fit and active while also participating in a community event. If you’re not a runner or you’ve never ran an organized race before, a 3.1 mile endeavor can seem daunting at first.  However, it only takes a few simple training techniques to make sure you are fully prepared to cross the finish line with success.

runThe warm up: a newbie’s guide to getting started

Pick a training schedule. How long do you have before race day? This is the most important question you can ask yourself before a 5K, because it determines how frequently you need to train. If you have anywhere between 1-5 weeks before your race, you’ll have to run more often and be sure to push yourself quickly. However, if you have six or more weeks to prepare, you will have more time to gradually build up your endurance. Once you’ve determined your timeframe, do a quick google search of training schedules for the amount of weeks you have. Any free schedule you can find online will be a good baseline to get started.

Get a stretching routine. Before you even start to run, it’s important to make sure your body is prepared to handle the physical stress that comes with running. Before and after every workout, make sure you spend at least 10 minutes stretching out your legs, back and core. Pay attention to which parts of your body are the most sore or tight after your runs, and make sure to stretch them out during your training period.

Invest in the right equipment. Even natural athletes can’t perform their best if they don’t have good gear to support them. Make sure you’re wearing running shoes that are built for distance and aren’t more than 6 months to a year old. It’s also a good idea to have loose-fitting clothing that fits you well and keeps your body at a good temperature during workouts. If you like to run with music, another good investment is an armband to hold your phone/ipod.

Nourish your body. Just like good fuel makes your car run smoothly, good food will help your body function properly when you’re traveling long distances. This is why it’s important to eat right when training for a 5K. If you’re planning a run on a certain day, make sure to eat foods that aren’t too heavy and seek out carbohydrates and proteins. These will help ensure that you have enough energy during your run. It’s also important to wait at least an hour after eating to run, and hydrate your body with 16-24 ounces of water before any physical activity.

2Get ready, get set, go!

Now that you’re prepared to run, here’s how to get the most out of your training workouts.

Walking isn’t cheating. Especially if this is the first time you’re running a significant distance (besides just racing your family to the TV remote), it’s okay to give yourself a break and walk for a few minutes. Especially when you are first starting out, this can give your heart a break and actually help you slowly build endurance. Just make sure your walks don’t become too long and that they decrease over time.

Find your pace and stick to it. If this is your first 5K, your main goal is most likely to finish it in a reasonable amount of time. During training, make sure to clock how long your runs are taking you. Once you find the speed you are most comfortable with, strive to stay at that pace. As time progresses, you can attempt to increase your speed slowly, but for beginners it is easier to find a pace you can maintain for a while.

Don’t run the same route every time. Whether you’re training on a treadmill or running outside, make sure you are doing different things every time. Take a different route, or increase the incline on your machine. This will make your body become adaptable to different running environments, and can help you prepare for these differences once race day rolls around.

Shake up your run with strength training and flexibility. It’s important that you don’t just spend all your time running before a race. Your body needs to have good muscular strength as well as cardiovascular exercises in order to perform well during a 5K. Focus on your runs, but every few days make sure you lift some weights, participate in yoga, or take some time to stretch. Ensuring your body stays healthy in all its aspects will help you achieve the fastest race time you can.

Looking for additional advice, or need more information about how to get started? Speak with any one of our YMCA employees and explain your 5K goals to them. They will be happy to help you discover what training routine is best for you and help keep you accountable for reaching your goal.

Looking for a 5K to try? Our Sleigh Bell 5K is happening Saturday, December 5th!


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