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Running your first 5K can be challenging. Especially if you’re a first time runner. It can be so daunting that merely putting one foot in front of the other can feel like a maximum effort, let alone doing it for 3.1 miles.
But never fear, in this article, we will go through the ins and outs of successfully completing your first 5k. We will leave no stone unturned. By the end, you’ll see running a 5K as a piece of cake.
By the way, if you’re interested in learning all about average 5K times, I’ve written an entire article on them! You can find it here.
Stretching
It’s a rule as old as time. The first caveman who successfully ran a 5K famously turned to his mate and said: “That was pretty hard, to be honest. I wish I’d stretched my glutes and hamstrings before giving this a wack.” Ok, that’s not true, but you should definitely stretch.
According to Healthline, it’s best to hold a stretch for 15 – 30 seconds. Rather than stretching at the very beginning of your workout, you should aim to jog or walk briskly for a few minutes so that the muscles are nice and warm.
There are so many different guidelines for stretching that the subject probably deserves an article of its own. But when it comes to stretching before your 5K , lunges, start touches and knee to chest stretches are a great place to start. What’s more, when you’re ready to wind it down, end your 5k by focusing on areas like hamstrings, thighs, glutes, back and hips.
Take your time
Read any book. Watch any tutorial. It will be highly unlikely that anyone with credible advice is telling you to go all out on your first try
Running a 5K takes time. The Couch to 5K Plan is nine weeks long. If you’re an active person, then you might be able to do it under this time. If not, you should be working along with this kind of timeframe.
Try not to see this as a drawn-out task. Instead, look at it as a huge achievement with little pressure. Nobody is expecting you to make leaps and bounds on your first try. If you build yourself up over time, you will soon reach an outstanding achievement and wonder why you ever sweated running a 5K in the first place (pardon the pun).
Find a running buddy
Run together, get it done together. Chances are, you’re way more likely to get your 5K done if you’ve got someone by your side.
This is probably because it feels harder to give up on your run when someone else is depending on you to help them or visa versa. An alarm clock might be annoying, but nothing compares to your running buddy flooding your phone with “where are you?” texts.
It could also be because without a running buddy, simply avoiding a run means you let yourself down. Letting down your running buddy is a different situation entirely.
A running buddy can also be great for the extroverts. Running, by its nature, is usually well suited for introverts. If you’re someone who enjoys being alone, running can feel like an escape from the social side of life. It’s unlikely that anyone is going to bother you if you’re focusing on your jogging. Fortunately, for you, the sport doesn’t usually require any teamwork.
If you’re an extrovert, however, you probably don’t enjoy spending long periods simply watching your feet hit the ground. Having someone around to keep up the pace and chat to you at the same time can be a great motivator for an extrovert.
Eat right
This can’t be stressed enough. A good diet is something that a lot of first-time runners can’t seem to understand.
Firstly, do not think that because you are running, more you can eat poor foods. Sure, exercise will burn calories, and there is a good chance you could lose weight. But you need to remember that food is fuel.
Eating nothing but burgers and fries simply because you think running means you can handle it will set you up for failure. Bad foods are not only bad for your health. They’re bad for your performance. If you want to run like a cheetah or a gazelle, then you should eat like one (sort of).
Stick to whole, natural and unprocessed food. Preferably organic if you can afford it.
Secondly, it’s crucial to eat the right amount of food. A lot of the time, new runners decide to take up a 5K it’s because they are usually on some kind of health kick. The idea of using running to lose weight fast is always appealing. But that doesn’t mean that eating foods higher in calories should be avoided. Again, it is so important to give yourself the right amount of fuel to keep up with your training. Running your first 5K with nothing but a salad in your stomach is like trying to drive your first car without gas. It’s dumb.
Track your run
Ahh, the world of smartphone running apps. The runners’ world is ready to burst with GPS tracking tools like Strava and Nike Run Club, just to name a few. These immersive tools are usually fitted with tracking software that can tell you just exactly how far you’ve run. Many running apps can give you your average pace, speed, number of steps and step length. Most importantly, for some, these apps can also give you a pretty accurate number of calories burned throughout your run.
If running with your phone really isn’t your thing, it might be a good idea to invest in a fitness tracking watch that can also give you details about your latest run. These are available on Amazon for as little as £20.
Download some tunes
Nothing quite prepares me for a run like my favourite Spotify playlist. It starts with the Rocky theme song and leads into some classic rock anthems by ACDC and The Clash. But not everyone is the same. Whatever music gets your blood pumping, listen to it religiously.
Did you know that a study by The Journal of Sports Science and Medicine found that listening to music whilst running elevated emotion? This, in turn, actually elevated runners’ performance. It makes sense. Nothing makes me want to push harder on that last mile than sweet child of mine.
Get some decent kit
One of the best things about running is that you don’t need to fork out a lot of cash. Equipment isn’t a necessity. In fact, it’s unlikely you’ll need a lot of gear for when it comes to your first 5K. However, it’s strongly recommended that you invest in a pair of quality running shoes.
You’re going to be putting your feet through a lot of stress that they probably aren’t used to. Throwing on a basic pair of trainers is nowhere near enough preparation for the constant pounding you’re going to be giving your feet.
You don’t need the top brand. Or even the next one down for that matter. Just make sure that when finding a good pair of running shoes that your feet have plenty of wiggle room, the shoes have a good hold to them, and the heel has no chance of slipping or sliding.
It’s not essential. But you should also focus on what’s above your ankles when it comes to kit. Simply heading out in an old pair of jogging bottoms and a hoodie will do the trick. But if you’re wanting to take things more seriously, try to find some kit that fits properly and lets your skin breath. The majority of runners would suggest wearing something like Nylon. This is stretchy, breathable and usually affordable.
Stay Hydrated
According to The Wired Runner you should be consuming at least two to three glasses of water a few hours before a short run. There are mixed points of view when it comes to drinking water mid-run. If you do decide to keep yourself hydrated whilst you’re getting stuck in, it’s a good idea to invest in a quality water bottle.
At Underdog running we strongly recommend finding a water bottle that you don’t have to hold. Even though you’re only heading out for 3.1 miles, constantly grasping a water bottle can become irritating.
Conclusion
Look, when all is said and done running your first 5k is mostly about getting outside and putting one foot in front of the other. But when you’re a first-time runner, this can be daunting. With the steps given here, you should feel comfortable knowing that you have the few tips necessary to provide you with an extra push.
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