Tips for Running Your First 5k

So maybe you just started running, or have been in the fitness world for a while and decided that its time for you to take on your first race. Here are some tips on how to train for your first 5k in the months leading up. Remember: it is not something that can be just done, for most. It is a process of building up your strength, stamina, and endurance to make the most of the race.


Come Up With a Pre-Run Routine

This pre-run routine can consist of many things and serves multiple purposes. It should, most definitely, consist of stretched and dynamic movements that will get you warmed up and ready to go. The most successful ones, as well, consist of some sort of mental grounding technique. By having a routine that you do every time before you run it will help you get in the right headspace to run, as well as prepare your body to work to its optimal capacity.


Pay Attention to What You’re Eating and Drinking


Eating the right foods to fuel your body–not only during and right before the race–will be crucial to your success and your bodies ability to function well. While you are training, make sure that you are properly fueling your body and consuming fruits, high protein foods, and the night before, meals high in carbohydrates. These will ensure your body will function well for an extended period of time opposed to a short one if you were to consume sugary foods instead. The night before the race, prepare yourself a meal high in carbohydrates and with protein. During and after the run make sure you are staying hydrated and replenishing the electrolytes your body is losing.


Check Out the Course Before Race-Day

This falls on the side of mental training and preparation. You want to make sure that you are both physically and mentally prepared, as both are equally important to your success. Checking out the course and familiarizing yourself with it before race day will undoubtedly make you feel much more prepared race day when you are familiar with every twist and turn. There will be no surprises, and you will be able to put your best foot forward (literally) without worrying that you will be caught off guard by a change in terrain or an area with a lot of direction changes.

About Doug Hawxhurst

Doug Hawxhurst is an experienced senior executive in the fitness industry. He is COO of Jersey Strong.
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