Hey there you gorgeous people! This week my posts are centered around wellness and today I'm going to share the basics of running a 5k. Doesn't it seem like there is a 5k every weekend until Christmas? I'm pretty excited to announce that The Mumsy Blog will be running and manning a booth at The Haunted Half! Time to get your costumes and run with us. More to come about that, back to today's post sharing everything you need to know about running a 5k. 

Last week my family ran our first 5k together! It was completely downhill and the big boys rode their scooters. Overall it was a blast. I remember talking to friends when I first got married and hearing about these races. They sounded fun but I didn't know what to expect or how to prepare. Don't feel intimidated! I'm going to share the Basics of Running a 5k so anyone can be ready to race. 

Everything You Need to Know About Running a 5k

1. How long is a 5k? 
The "K" stands for kilometer. A 5k is 3.1 miles long.

2. Why are there 5K races? 
Most commonly races (5k, 10k, half-marathon, or marathon) benefit a charity or cause. So benefiting others and coming together is part of the motivation to run. Runs are great part to participate in the community and help others.

3. What if I don't run often, can I still participate?
I have yet to be in a race where there isn't walkers, so yes!

4. What do I need to know about signing up? 
Registration is usually on the races website. Races will most likely cost a fee. But remember, they are usually benefiting a cause or charity. And be sure to sign up as soon as you can, prices are cheaper the earlier you signup.

5. Do you have any suggestions for training for a 5K? 
If you haven't been running and would like to run instead of walk here's a simple running schedule to help you build up to the 5K I found for you:

"With a little planning and preparation, you can run—comfortably—every step of the way of a 5K. The slow buildup and easy pacing of this five-week plan will allow your body to adapt to running 3.1 continuously, and the three-mile dress rehearsal runs will give you the confidence that you can go the distance on race day... (If you haven't been exercising at all, first spend several weeks running and walking until you can run for 10 minutes.) As you follow this schedule, avoid running on consecutive days and keep the pace easy enough to talk.
Week -- Weekday 1, Weekday 2, Weekday 3
1 -- 1.5 miles, 1.5 miles, 2 miles
2 -- 2 miles, 2 miles, 2.5 miles
3 -- 2 miles, 2.5 miles, 3 miles
4 -- 2.5 miles, 2.5 miles, 3 miles
5 -- 2.5 miles, 2 miles, Race 3.1 miles!"(1)

6. What should I eat before and after the 5k?
So glad you asked. Here's a post about exercise nutrition. 

7. Should I stretch before and after?
Yes. It is always good to stretch before and after physical exercise. If you need some ideas of stretches you can stretch with me here.

8. What do I need to bring?
Wear comfortable and appropriate clothing and footwear. Bring your bib and if they provide one, a timing chip. Wear appropriate weather apparel such as rain poncho for a rainy day, sunglasses, ear muffs for cold days. If you like to run with music, bring a portable mp3 or Ipod and headphones. You may want to purchase a Ipod or mp3 armband found at Walmart, Target, or any sporting goods store. 

9. What is a bib and where do I put it? 
A bib the paper given a few days before the race. It should have your registered number on it. Be sure to pick up safety pins to pin the bib on. Pin the bib to the front of your shirt or shorts. The bib goes in front so race officials can see the number the best. Keep the bib after the race so you can look up your official time after the race.

10. What are some basic tips for running a 5k?

Arrive early for the event. Pay attention to when you need to pick up your number/bib and t-shirt if they offer one. Read all registration info. 

Line up according to how fast you plan to run or walk the event. Slower runners and walkers should move to the back of the race pack. Just because you arrived early does not mean you should be at the front of the starting line.

If you are walking in a group please walk only two at a time as to not block the course. 

If you need to tie your shoe or stop for any reason try to step off to the side.

11. Will there water during the race? 
Yes, there are Aid Stations with water during the race. Be sure when you approach them on the course to grab a water and continue, trying not to block the station. You can toss the cup either into the nearest trash can or closest to the aid station. 

12. Anything I need to know about after the race? 
Be sure to return any timing chips from your shoes. And sometimes there are light refreshments on tables to replenish racers. They will give away awards to the fastest runners afterward as well. If you didn't win an award and would like to leave, you may. Be excited, you just ran a 5k!! 

I am excited to have done our first family 5k and to encourage my kids to live healthy lifestyles. Do you have any additional tips or comments to add? I know a bunch of my friends are much better runners than me, so ask away, I'll give them calls if I have to. Everyone should feel confident and know what to expect when running a 5k! Hopefully this post filled in the gaps. Much love!

 Today I shared what I have learned about running. You can view some of my other fitness posts here under the heading "Tone and Polish/ Fitness".


Post a Comment