Archive: May 2007

Taking on a 5K

You’ve done all the training this winter—now it’s time to run your first 5K...are you ready?

by Linsdey Drake

That first smell of spring air can trigger many thoughts—grilling out for dinner or planting your spring garden. For runners it means wearing shorts again and signing up for your first 5K of the season. New runners may find this intimidating. For some, a 5K is a warm-up for the season; for you, it’s what you’ve been training for all winter. Pick a cause that will help motivate you and learn what you can do to help ease the butterflies before the gun goes off.

Eat and drink wisely. This goes for the night before as well as that morning. Keep it light, simple, and familiar. The night before a race, many runners stick to pasta and steer away from dairy. For breakfast, a piece of toast with peanut butter or honey and a banana is a great option. Hydrate. Drink water throughout the day before and that morning, stopping about a half hour before the race begins.

Layout. No, I don’t mean, put on your bathing suit and make sure to get a tan before the big race. The day before, pick up your race packet if you can. This will include your bib number, chip (if chip timed), t-shirt, etc. Then, before you go to bed, layout. Get out what you are planning to wear for the race. Pin your bib number to the front of your shirt or shorts. Attach your chip to your shoelaces, and you’ll be ready to go. You’ll be less likely to forget anything when the butterflies hit.

Pick a pace and stick to it. The most common mistake when running a race is going out too fast. At the start, there are tons of participants and spectators, and the excitement can be overwhelming. Then the gun goes off, and you’re standing still. It takes a bit to get across that start line, and then everyone bolts. You are going along with the crowd fueled by all the excitement, suddenly realizing that you just ran an 8 minute mile when you were shooting for 9 minute miles. To avoid this, at the start line, start out in an appropriate spot. Walkers will be at the back and sub 6-minute milers in the front. Wear a watch to pay attention to your pace or partner up with someone of equal pace to keep each other in check.

Have fun and enjoy! You see in the distance that 3-mile marker and you know that finish line is close. Kick it into gear and finish strong all the way through the finish line. Keep moving through the shoot, turn in your chip and head to the food tent. You did it! Grab a treat, stretch, and start contemplating “Which 5K next?”