I ran my first 5K recently, and it was a blast. It was definitely harder than I’d anticipated. The race route was very hilly and when it was over, I realized I wasn’t as prepared as I could have been. After some reflection, I came up with six tips that would help anyone racing for the first time.
1). Find the right training plan: I did not do this. I have certainly been working out like a crazy lady for the past two months, so I am in shape, but being in shape generally is not the same as being in shape to run a race. I have been doing a lot of interval training then running maybe two days a week. I really have no idea what I’m supposed to be doing to train my body for a specific race. I’ve already gotten online to find my training plan for my next race.
To find a plan, you can Google “free 5k training plans” and plenty will pop up. If you don’t mind paying for a training plan, the app RunKeeper is free to install, but then you pay for the plans. The cool thing about this app, though, is that it tracks information for your body, your workouts, and specific plans. Eventually, I may pay for something like RunKeeper, but for now I’m sticking to the free plans.
2). Create a motivating playlist: I don’t know about you, but music is a major motivator for me. If I’ve got the right tunes, I feel like I can do anything. When running, I’m particular about the songs on my playlist because my strides end up matching the beat. If the song is slow and mellow, I tend to slow down. If the song is fast and loud, I speed up. Ironically, I read an article that supported this. After analyzing people walking to different types of music, researchers found that people walk faster to music that has constant loudness and little variation in melody while people walked slower to relaxing music with more melodic variation and contrast in volume levels. So while I would never choose to listen to fast, techno music when driving or cleaning my house, I will definitely listen to it while running.
3). Review the race route: I glanced at the route on the website but did not actually study it. I’m new to racing, but even as a novice, I learned very quickly that it would have been nice to know where I was going. Because I didn’t look at the route first, I sort of felt like I was running blindly into no man’s land. Living in a hilly area, I knew the route would not be flat, but I had no idea how steep the hills were going to be. I think I could have mentally prepared myself a little better had I known just how up and down the route was. Further, it’s just nice to have a general idea where you are going.
4). Set a personal goal: I have neither downloaded an app or bought a personal device to help me with training. I’m still getting my feet wet with this whole racing thing. I’ve been chatting with fellow runners who have suggested several ideas for tracking distances, splits, and workouts. Some of these are a Garmin Foreunner 110, Endomondo for smartphones, RunKeeper, and Map My Run. I’m going to be looking into some of these and will let you know what I think. If you’re a runner reading this, what do you use?
My personal goal for the race was 30 minutes. I ended up running it in a little over 28 minutes, which I was super excited about; however, I have no idea how I did it. I just ran as hard as I could and happened to reach my goal. It would have been nice to have a device to help me. A friend in one of my Google + running communities said to always think about cost, practicality, accuracy and features when selecting a device or app.
5). Wear the right clothing: This is so important. First and foremost, wear whatever you are comfortable working out in. For me, I like fitted running pants, a comfortable sports bra, a workout tank, and then a thin running shirt over my tank. This race was called the Frostbite race, but it happened to be 55 degrees that day. I got really hot in the middle of the race and had to take off my long-sleeve shirt while running which tangled up my earbuds and slowed me down. I’m sure this affected my time. Next time, I will just forego the long sleeve shirt and know that my body will heat up quickly, unless it’s freezing, of course.
Most importantly, be sure you find running shoes that are comfortable to you and make sure they are already broken in. A race is not a good time to wear a new pair of sneakers. Keep looking and trying out different brands and types until you find a running shoe that molds to your individual foot and is made for running.
6). Relax and have fun: This one needs little explanation. This is a post about a first race, so enjoy yourself and don’t worry about winning. Set a personal goal and focus on mastering that. Be proud of yourself that you’ve trained and entered in the first place.
Also, pat yourself on the back for even getting out there. Running any race is no easy feat. And follow these tips to make the experience even more enjoyable. Good luck and happy running!
Robin (Masshole Mommy) says
For me the playlist would make or break the run. I was talking to my friend about signing up for our first 5K this spring and music is what motivates me, so I think I would need to create a special 5K playlist just for the occasion.
susannabarbee says
I would love to know what songs you end up including! Some of my artists were Pink, Outkast, and Mumford & Sons (the really fast, banjo-picking songs).
Molly Cotten says
Susanna, I use Strava run as my app. I’ve tried a lot and this is the most accurate and has a lot of nice features. Nike running made me super super fast (GPS was off) and run keeper was not consistent in when it would and would not work. I’m pretty sure Strava is free. Give it a go and let me know what you think! Also, awesome job on your race!! And great tips!
susannabarbee says
Thank you, Molly! Strava is the one I will try then. I didn’t really think I would need one, but last weekend totally proved me wrong.
Mandy@ TheHouseholdHero.com says
Clothing and being well fed/ hydrated the day before are make it or break it things for me on long runs. Great job on your first 5k!
susannabarbee says
Thank you! I’m now sure how food/drink are affecting my runs yet. I’m still kind of experimenting with that.
Lindsey @ Redhead Baby Mama says
SO VERY PROUD of you for completing your first 5K. It’s a great feeling, huh? And all your tips are right on, especially as you work to increase your mileage. Wearing tech or performance fabrics is so important, and in hotter weather, a must. Congrats!
susannabarbee says
Awww…thank you, Lindsey! It was really fun, and now I’m ready for the next one. I can’t wait to hear about your Princess run.
Cassie Tucker says
These are some great tips. As to your knowing the route, if I were to run a race and it was near me I would probably try to practice as much as I could on the route so I would know what to expect.
susannabarbee says
That’s a good idea! If my next race is near me, I may do just that.
Jaime says
Glad you had a good race! I didn’t know where to look for you after I finished my race, but definitely wanted to know how you did! 🙂
susannabarbee says
I know! I was looking for you too. We stayed until they announced the winners. I just wanted to see what time won my age group.
Jennifer Bullock (@MommyBKnowsBest) says
I was hoping to run the Disney fun Run for Disney Social Media Moms but have yet to get out and run. I’m getting a little nervous, thanks for the tips!
susannabarbee says
That run sounds like a blast! I definitely want to run it one day. Good luck and have fun!
Itssmediego says
Great post and have fun in your next race!
susannabarbee says
Thank you!
Jennifer @TheRebelChick says
I’ve never been a runner but even I know that the right clothes are important! I think the same could be said for any type of exercise. This is a great list!
Tracey Tabone says
Awesome post. I’ve never been a runner but am trying to become one. So far I haven’t got the courage to run outside, only on the treadmill. I think your tips are awesome and congrats on your race!
Ashley says
Once I get out and going, I’m usually fine. It’s the getting out and going that’s the problem.
Theresa says
While I do run marathons, I do like to run the treadmill. I always have to have a good playlist, of I just am thrown off the flow. I imagine that is the same with running a marathon too!
omgitschelsea says
Great tips! I have never run an actual 5k but I’ve ran 5k before, haha. I definitely most agree with a motivating playlist and proper clothing!
Lisa Thompson says
Way to go on completing your first 5k. I’ve run quite a few 5ks, but after a few years off and a significant weight gain, I’m just getting back into running. Time for me to go check out some apps!!
jamie@southmainmuse says
yay. You go girl. Great time. 🙂
Shell says
My oldest ran his first race a few months ago. He’s training for his second now. He wants me to run with him, so these are helpful tips!
sippycupmom says
Thank you for these great tips! I am really wanting to do The Color Run in April.
Kecia (@KeciaHambrick) says
I am doing my first 5K in years (4-5, I think) at the end of March. I am using the Couch to 5K program to help me train. I also have a very good playlist that motivates me to keep going!
Amy Desrosiers says
I can agree that a personal goal, and great playlist are some great tips!
A Mom's Take says
A playlist goes such a long way in making fitness not so boring. I need all the motivation I can get.
brett says
excellent tips. lots of couch25k programs are free- one I did came with a built in playlist and it was NOT my kind of music LOL
Jennifer says
After I have my son I have plans to run my first race. I really have NO idea the first thing about racing though so this post has helped me a lot. I know I still need to do more research but I’m glad you posted about this. Congrats on your first face by the way.
Shell Feis says
These are great tips! Music definitely motivates me during any kind of workout.
Rosey says
Congrats to you on your first run. It’s nice that you’ve shared tips to help make other’s lives easier on their first (or subsequent) run(s). 🙂
Liz Mays says
It makes total sense that a good training plan would be critical in planning. Good point you made about what you wear too.
Jacqueline says
I love reading stories on this site called Pooch to 5k. (I found it thought the Couch to 5k site.) My dog is my motivation to stay active, so having him with me would make or break my run for sure. I never bring my phone when I run because I feel like it’s too bulky. I wish I had some sort of little iPod though to help pass the time with good tunes 🙂
Christina Shirley says
Thanks for the tips. I keep saying I want to do a run, but just can’t seem to get started.
Cara says
The right playlist is a must, I need dance/club music to run/walk. Right now I need new shoes before I can start walking again!
Krystal says
Playlists are KEY to staying focused! I always mix in some techno and hip hop to keep me going.
Eliz Frank says
Before I go anywhere to exercise, i take my mini radio and/or a playlist… I need it for the repetitiveness of running. I like your great tips TY!
Debi@TheSpringMount6Pack says
I have found that I do better with hard up beat music. It passes the time but I also go faster. Glad to see it isn’t just in my head.
Ashley M says
I have always wanted to be a runner – I like the freedom it has. But unfortunately shin splints that will not quit won’t allow me to do that. Great tips for first time racers though!