Running my first 5k, Any advice?

Question

I am planning on participating in a 5k run/walk on September 14th. I am overweight, but not terribly and I am undergoing significant weight loss as I have changed my lifestyle tremendously. I am currently able to run 2 miles around my neighborhood and 2.8 miles on an elliptical machine. I would love nothing more than to be able to run the entire 5k but if I have to walk, it would be okay. My questions are...

Is this a practical goal to set for myself?

What kind of training should I be doing besides running to prepare?

What kind of training schedule should I be on?

What foods should I be eating?

How do you prepare yourself in the few days before a race?

I have such respect for you avid runners and would love some insight!

Answer 1

u are awesome to be able to want to do this! im 13 i run a 5;32 mile and iv been running for 5 years so i hope this helps u!

training-streatch, work on breathing through your nose, also if u are a gymnast it can help to do backbends and walkovers because it exercises ur muscles, weight lifting;]

schedule- its different for everyone!- i do 4-5 miles a day because i have been doing a long time, ask your doctor, friend or anyone to help u make a schedule

or u could start by doing a mile a day for a week then 1.5 thenext and so on;]

food- bananas, anything with pottasium,(haha spelt that wrong sorry)

red meat chicken, no soda!!! dont eat alot of candy

prepare- eat sleep run but dont run alot eat!!!! and sleep!!! and stretch every few hours

i hope this helps!!!!

;]

Answer 2

I think it probably is a practical goal. In fact, it's an excellent goal for you. You didn't say what your training is now so I'll assume you're starting from scratch and want to get ready to run the entire 3.1 miles in about three weeks. I would suggest that you run a mile every other day for the first week. During the training period before the race run only every other day. Don't run every day. Give yourself time to grow and recover. Keep your pace at about 85% of what you feel your maximum would be. Push yourself, but don't go to the maximum. The second week start with one mile runs but increase the distance a little every day until you run 2 miles on the last day of the week. On the third week start with a one mile run and then increase your mileage up to 3 miles. Try hard to run the entire 3 miles without walking. If you are struggling, slow down but do your best to keep running. Three weeks isn't very much time to prepare from scratch. The increase in mileage is more than is recommended for a short period of time so be sure to take the recovery time. Be careful and if you start hurting then stop running. If you get hurt and can't run at all it can be very depressing and really detrimental. Stop training two days before the race.

If you can, use an elliptical on the days you don't run. Otherwise ride a bike, swim or even walk briskly. It's important to recover from your training runs but you can still do other things to help get your heart and lungs ready.

Eat a diet high in complex carbohydrates but don't eat a lot the night before the race. I know many people "carbo load" the night before but I think that is too close to race time. Carbo loading should take place two nights before a race. If the race is in the morning don't eat a lot beforehand. A glass of OJ and a bagel or a banana an hour before the race should be plently. I would stay away from dairy products that morning. Between now and race time be sure to drink plenty of water regularly. Stay fully hdrated all the time for the next three weeks, and for the rest of your life too!

I sometimes go out and run the course a few days before the race and I also stop training two full days before a race. Then, when the race finally comes I am itching to take off!

A chip is an electronic device that attaches to the runners shoe. As the runner crosses the start and finish lines It sends a signal to a receiver that then records the runner's actual start and finish time.

I think that two things are most important for you:

1. Run the whole thing and don't walk unless you are hurting. Slow down if you have to, but don't walk.

2. Have a good time, make a determined effort, and try your best so that you come away satisfied with yourself and ready to run again.

Good Luck and let me know how this goes for you!

Answer 3

The best thing to do is not set aims high so early.

If you want to be able to run a big distance, the best thing you can do is build up.

For example.....if in 1 month you will be running 5 miles......for one week, get up early every 2 or 3 days and go slow jogging for about 1 mile.

After the first 7 days, get up more frequent (instead of every 3 days, every 2 days) and do 1.5miles) slow jogging, but make sure the pace is a bit quicker than the 1 mile period.

After the first 2 weeks, go running every day and do around 2 to 2.5miles a day running.

After this week, increase it by 0.1 of a mile every day until the run at the 1 month period.

Of course though, you are doing 5 miles in like a fortnight....so just do some of the program i told you.

Also, keep your mind focused and eat healthy, keeping plenty fluids in you (ie water)

Answer 4

take it easy

be confident.

let all those ppl pass u when the race starts.

keep a steady pace.

dont panic that u wont finish

overtake one person at a time

and remember that most races normally come down to a sprint (ish) the last 500meters so have some surprise ready

and enjoy it