Are there any tips or tricks you can do running a 5k race?

Question

What are some important things to remember while running a 5k race? Should you pump your arms to give you more power?

Should only your toes touch the ground, like you are in sprinting form the whole race, or should you step down on heel and push off with toe the whole time?

Also, should you be in the same exact body motion the whole time, or half the race, switch to a different form so you can use other muscles for more energy, such as shortening your stride or bending legs more in a shorter sitting position?

Answer 1

The only tip I can think of is catch a cab when the officials aren't looking ...

Answer 2

Step down and push off, don't sprint-step!

Work on using your 3 mile form for the first 2 miles, then switch to 5-mile form for a half-mile, then run FAST the last 900m.

Answer 3

put a piece of salami in each of your shoes before/during the race, it helps a lot.

Answer 4

This is an interesting questions. when running long distances just remember to stay relaxed. The less movement you are doing the more energy you will save. By this I mean don't pump your arms a lot, don't pick your knees up to high, and don't for goodness sakes don't run on the ball of your foot like a sprinter the whole time. There are different parts of the race that require different techniques though.

1.) Don't be a rabbit- When the gun goes off don't sprint to the lead of the pack this will only waste energy.

2.) Make sure you know the course.  

     -uphills, downhills, blind turns, lose gravel, wet parts on the course, etc.

3.) on uphills you can pump your arms more to give that little bit of extra help. Also never attack the hill from the bottom wait until you are a few feet from the top than attack it.

4.) on downhills lean back open up your stride and let gravity do all the work. If you feel that you are starting to go to fast just shorten up your stride a little and it will help you slow donw.

5.) Blind turns are a great way to mess with other runners minds. If you have someone a few meters behind you when you get to a blind turn sprint for a few meters once you get around the turn than go back to your regular pace. Once the guy behind you comes around the turn they will wonder how you got further ahead and they will start to think they are getting tired or something. It is brilliant.

6.) On lose gravel look down and be careful, the last thing you want is a sprained ankle.

7.) On wet course do the same look down at wate is under your feet. It doesn't mean to slow down but just be careful. If you know the course you will also know where the driest sides of the course or the shallowest water is.

I could go on all day about 5k's I love them. Those are the best tips I could give you.

Answer 5

You are going to go nuts thinking about all these things. Racing should be natural, this will come though good training. You must know what your capabilities are. Run to them, but try and set yourself goals along the way eg pacing behind someone slightly faster than you, trying to run the next lap X seconds faster than the last. But train train train

Answer 6

I think you should open up your stride. land on heel and push up with the part of the foot that's right before you get to your toes.

Answer 7

First and foremost, stretching is the most important part of running. When I first started, I’d skimp on the stretching, and boy did I regret it. Stretching reduces the likely hood of injury, but more importantly, will help reduce the pain — and that’s one of the most basic rules of running. It’s just as important (if not more important) to stretch AFTER you run, than it is before you run. Taking a few minutes to stretch is the most important thing you can do.

You can’t just wear any old sneakers when you start running. You should have running shoes, that are custom fit for the way that you run — and they should not be worn down. Shoes have a life span of about 250-400 miles depending on the brand. Anything over their lifespan, and the shoes will have worn down so much that there’s very little shock absorbtion going on. This is the key to preventing shin splints, and other beginner-type injuries. There’s a place in just about every city, that allows you to try on (and run) with the shoes — where the sales people are looking to sell you the _right_ pair of shoes, not the most expensive pair. The sales staff is often very knowledgeable about every aspect of running, and can help you get what you need.

t’s important to start off easy, and slowly increase your mileage. Ramping up too fast, will lead to shin splints, knee problems, and all sorts of other injuries

Potassium is your best friend

Eating potassium-rich foods is the best thing you can to reduce cramping. After you start running, if you notice you’re getting charlie-horses or other cramps in your legs — it’s a result of not eating enough potassium. The best source of potassium is to have a banana a day — this will reduce cramping and prevent you from waking up screaming in pain at 3AM from the most unbearable charlie-horses you can imagine.

Finally, you have to have fun while you’re doing it. Running is a great form of excercise that you can do on your own or with others. Personally, I prefer to run on my own than with someone else or a group, but it’s all up to you. After you get into the groove, and are running on a regular basis, you’ll notice that you start to become a little obsessed about it

Answer 8

Don't concentrate on powering your arms, you will tire out.  Stay quick with medium stride length throughout the race.  It is important to have a high stride frequency.  When it gets to the last 800 meters or so, just grit it out and bust your butt.

Put it all out on the course, so don't save any for a final sprint.  Also, even if you have lots of energy, resist the urge to sprint at the end.  It will dramatically increase the chances of injury.

Answer 9

one tip I got from my uncle who's a marathon runner is to make sure you've got the same drinks during the event as you do during practise. If you drink something with a lot of electrolytes during practise and then just drink water for your race, you'll probably feel like c**p.