It’s a Race! – Your First 5k

In honor of Global Running Day, I thought this would be a fitting subject – especially for those with their first event coming up!

So, you’re about to embark on your first 5k! How EXCITING!

No, seriously! It may seem a little nerve racking now, but it’s going to be great.

First thing to know, there are 5k fun runs and 5k races. Fun runs are rather informal events, some are themed like the color runs or inflatable 5ks and often don’t measure out to a full 5k (not knowing this when I signed up for a Color in Motion run, the course ended up being 2.5 miles, I was a bit upset about that bit of info when I finished the run)

An official 5k is a race with prizes. You will be given a timing chip and the course is measured out to be 5k.

Both are fun, most important part of it all is that you sign up, show up, and give it a go!

A few things to keep in mind:

Prep the night before. Set out your clothes, pin your bib on your shirt and/or attach the chip to your shoe, charge your fitness device/phone, fill any water bottles, print or save any directions to the event and double check what time check-in starts and when the starting gun goes off. Some choose to lay everything out creating a “flat” version of you, this lets you visually check that you have everything in one place and ready.

Don’t try anything new on race day. No new nutritional items, foods, liquids, etc. Go with things you have used during training that you know won’t mess with your tummy, cause cramps, or fill you up too much. This is especially important as you increase your distances. (When I was cycling, I learned on a 50 mile training ride that GU is not my friend. 😀 )

Relax. Adrenaline will be in effect. There is a crowd of people, a bib pinned to your shirt, a course set out before you, and a finish line to cross – in other words there is a lot going on to add to your excitement/anxiety level. I find that most of the time my pace is unintentionally faster during an official event than I ever run on my own.

This is good and bad, remain mindful of your breathing and energy level so you don’t go so fast that you wear yourself out before you glide across that finish line.

Be courteous. Most starting areas are broken into corrals based on pace. Find the one that best fits your speed and queue up with the others there. Let the speed demons do their thing in the first wave. Your timer won’t trigger until you cross the starting line, so don’t worry about the slow shuffle toward it affecting your official time. If you run at a slower pace, stick to the right side of the course to let others pass. Don’t cut across the course, pay attention (I have seen some nasty tumbles from this.) If you are running with a group of friends, try not to all keep running side by side taking up the entire road. Run maybe two or three abreast so others can pass you.

If you are in a stroller friendly race, watch those things. If you are pushing the stroller, be cool. I had one woman run over my foot with her two seater when she was trying to zip past someone ahead of her and other friends have had their heels bloodied when one got too close. If you notice a stroller zipping up behind you, try to move aside a little and let them pass. Etiquette goes both ways.

Have FUN. This is what you’ve been training for, right? Don’t let nervousness get the best of you. As stated above: mindful of your breathing. Watch your pace, take a moment to look around at the other people in the race. You’ll no doubt see some tutus, funny hats, comical shirts, and who knows what else. I once followed a woman wearing a Carlton Christmas sweater (It was a Jingle Bell Run) and seeing Carlton’s face ahead of me made me smile – I even saw her at the finish line and thanked her for the fun inspiration.

Notice the scenery, the people on the sidelines, and anything else along the way.

Celebrate your finish. Especially if this is your first race. You’ve worked hard for this! After you cross that finish line, take a moment to think back to your first week of training and how you felt then. Amazing, isn’t it? Give yourself a high-five. (Also, there is no shame in crying. I’ve been overwhelmed with emotion a few times and it led to some tears of joy at the finish. You will not be the only one – and if you are, who cares? It’s a big deal to accomplish something you’ve worked hard for!)

Don’t beat yourself up about things. If you walked a little more than you anticipated, you were a little slower than you wanted to be, struggled up a hill, or had a little muscle cramp, learn from it, accept it, and move on. There is no shame in walking, hills suck, muscles have minds of their own sometimes, and things don’t always go exactly as you think they will. Most importantly, you finished!

After the race, be sure to grab some water, eat a little something, stretch your muscles, and share your accomplishment with anyone you wish – you can even send me a note to let me know. I’d LOVE to hear about your event!