A Newbie Runner’s Guide to His/Her First 5K 17 November 2009
As more and more people get into running, many beginners and recreational runners are beginning to entertain the idea of joining a race. But to protect yourselves from irritating and often debilitating running injuries and prolong your running careers, beginners should give themselves at least 6 weeks of training before joining a 5K race. Aside from avoiding injuries, this will also reduce DOMS or delayed onset muscle soreness after the race. More weeks are needed when preparing for longer distances.
Beginners should start with short distances such as a 3k or a 5k to allow their muscles to gradually adapt to the physical demands of running. If you’re thinking of joining your first 3K or 5K, I recommend a training plan that focuses on the basics and builds a strong running foundation. Start with base training and focus on form by doing drills. Cross-training is also a good way to supplement your training and prevent injuries. Good options include weight training, cycling, swimming, yoga, pilates, and core training. The ideal time for training is based on an individual’s daily schedule and how she can manage her time in order to sustain an active lifestyle. And keep in mind that you can start running at any age as long as you have no medical problems that may hinder you from running.
Basic running gear includes proper running shoes based on your foot type (overpronator, neutral, or supinator) and running style (forefoot, mid-foot, or heel-strike), comfortable sports bras for women, sports watches, shorts and tops, and socks. Additional equipment include heart rate monitors, sunglasses, running cap or visor, apparel for rain and cold, and hydration systems for carrying water or sports drinks during longer runs. Nike has everything you need, from head to foot, for running.
A special note for the ladies: look for sports bras that are designed to minimize the bouncing associated with impact sports. The good ones also wick sweat away from your body to reduce chafing and keep you at a comfortable temperature. Athletics are more forgiving for small-breasted women because control is less of an issue and the first priority is overall comfort. Women with larger breasts need more high-tech, supportive bras. Also check that the band under your rib cage should be snug but not stifling. You should be able to breathe freely. The fabric over your breasts should likewise be snug but not stifling. Look for well-crafted seams, sewn flat and free from extraneous material, or better yet, they should be on the outside of the bra. Make sure the fabric is made to handle activity and sweat. Steer clear of cotton and go for polyester. Replace your bra when the elastic no longer provides adequate support. If you are a cup C or larger, you might find greater comfort and support with a bra that encapsulates each breast separately instead of compressing the entire chest.
For shorts and tops, look for fabrics that can help wick away sweat so that it evaporates, keeping you dry and free from chafing. Shorts are available in a variety of cuts and lengths to accommodate different tastes. Be aware that what you gain in modesty with longer shorts, you’ll give up in range of motion. That’s not a problem unless you are running at fast speeds and need full leg lift. Cotton T-shirts will get you through most runs just fine but if you live in an especially humid climate or run for more than 30 minutes, you might want to invest on a tank top or singlet made from synthetic wicking fabrics. Cotton, which tends to hold moisture, can get pretty heavy and cause some nasty chafing when it’s hanging on to an hour’s worth of your sweat.
For newbie and seasoned runners alike, proper diet is an important supplement to training. To sustain an active lifestyle, it is best to eat a balanced diet, following the recommendations based on the food pyramid, with about 60% of the diet composed of complex carbohydrates which the body needs to produce the energy needed for running. 20—25% should be allotted for healthy fats and oils, while 15-20% of lean protein should also be included in one’s diet. If you feel like you are not getting all the necessary vitamins and minerals in your daily food intake, then multivitamins and supplements may be considered but getting them from natural sources is still the best.
As race day draws nearer, it is common for a runner, especially beginners, to experience difficulty sleeping the night before a race. But the amount of rest and recovery he or she gets during the days leading up to the event is actually more important than the amount of sleep the night before. But ideally, it is best to get 7-8 hours of sleep everyday to help the body fully recover.
Preparation is greatly dependent on one’s goals. The physical training is done so the emphasis should be on rest and recovery as well as muscle memory by doing short surges with long recovery in between to help the body get used to your pace as well as to “wake up” the muscles. Jog easy for 10-15 minutes, stretch, and do drills and short surges with long recoveries in between. Beginners should seed themselves according to their fitness level. It is best to start at the back of the pack for your own safety as well as a courtesy to the faster runners. After the race, it would be wise to do a short walk to lower your heart rate, followed by some stretching exercises.
Thank you for this article. I am a beginner myself and I am still learning the ropes. Timex Run was my first 5K and I had a good time. It won’t be the last for sure.
Hi Kessa! Glad you enjoyed the article. Hope you didn’t find it too long. Will try to keep my articles less extensive next time. Hopefully, it will keep you coming back for more! Thanks for reading and visiting our blog. See you on our next race!
Coach Rio, I like the new look of your site. While you were in SF, I saw a sneak preview but it’s even better now that you have it up.
Continue sucess in your training for Boston and with the Rio Triology. Please stay in contact and am looking forward to the third leg next November when I make my return to the Philippines. Say hello to everyone for me. – Wayne
Hi Wayne! I’ve heard a lot about you from Rio. Hope to get a chance to meet you someday. I’ll tell Rio you left him a comment here. All the best!
Coach Rio, kudos to you and your team for a very well-organized Timex Run. The Timex Run was only my second race. The first was the KOTR a few weeks ago, which pales in comparison to the Timex. As The Bull Runner said in her website, everything about the Timex Run went smoothly – from registration to race day. I look forward to joining your other races soon.
Hi Rommel! Thank you so much for your kind words. I’m glad it was a pleasant 2nd race for you. We’ll continue to do our best to ensure a great racing experience for all our participants. See you soon!