Running Newbie needs Advice?

Question

I just started "running"/"training" for my very first 5K ever this past monday. I am wondering if anyone has some tips for me. I'm a slow runner and have never done this in my life so its all new to me. I got a pair of running shoes that fit well but could use an advice or instruction more seasoned runners may have for me. My first 5K is in 6 weeks.

Answer 1

Great that your getting into running, and a 5k is a good distance for a first time runner. First and most important rule: Get a training plan, which you can find all over the net, and follow it. Do your best to follow it as best you can, and DONT neglect to rest, its so important, otherwise your training will wear you down and your body wont rebuild and improve. Never do something new on race day, so try and figure out what you like in training. Thats the time to test gels, bars, etc. Find what works for you and stick with it. Try and get some friends to run with you, I also was a solitary runner until recently, I found talking to other runners can make the expierence so much richer. Ive never met a runner in a race that I didn't get along with. Don't eat a meal with 12 hours before the race, you want your digestive system to have time to work. Feel free to have a few snacks, but nothing big. Drink alot of water the day before to stay hyrdated. Pasta for dinner for the 2 days before the race can make a huge difference. Show up to the race early, at least an hour, its amazing how time flys by before you prepare to run. Pack up everything the night before, and do a double check before you go to the race. The morning of is always the worst time to start packing. Never worry about where you are in the standings, espiecially on your first race, your learning the ropes and seeing how your body reacts. And worst case scenario, you would finish last, and be damn proud of it because you did more than most people will do. Gear wise, get a moistue wiking shirt and some good running shorts, and socks. I went to my first long run in a conton tee and some bball shirts, and that takes its toll over a distance. Make sure your toes arent rubbing the the front of the shoe when you run, thats what gives you toenail problems. If chaffing is a problem, theres plenty of lubricants such as vasaline that will take care of that. Use that time before the race to make sure your comfortable, you number is pinned securley and comfortably. During training runs, try and fix all those little things you find annoying, the take their toll over the distance. If you run into a running problem you cant solve, ask at a local running store or ask on here or google, almost any problem you have can be fixed. Ask an expierenced runner or the staff at a running store to watch your stride, then a good pair of shoes can be recommened, there are dif. shoes for over prontaors and under pronators. Enjoy the run, try and keep it social, and most importantly, believe in yourself and enjoy the experience. Happy Running

Answer 2

Train for an hour a day. Forget about speed. Jog for 1 minute then walk for 5.

a) if that's too much, back off
b) if you're okay with that after 6 days, then up your jogging to 2 minutes, walk 5.

Continue to increase your jogging time until you can jog 30 minutes without stopping. The beauty of a 5k is that you can run and walk whenever you want and not feel stranded somewhere along the course. It's an easy distance to walk. Remember the important factor is doing it, not the speed, nor whether you ran all the way.

Good Luck

Answer 3

Congrats! This is the first step...deciding to run it. First off, don't have high expectations. Make a goal that is realistic to you...I'm going to finish the race. Don't worry about time...focus on that your next race.

Here is a link toa great training program...check it out:

http://www.halhigdon.com/5K%20Training/5-Knovice.htm

If at any point in time you feel pain or get injured, STOP RUNNING. Possibly see a doctor or stay off the injury. It is possible to do too much too soon and you run the risk of getting injured!!! Check out this site if you have any issues or any other questions:

http://www.runnersworld.com/0,7118,,00.html

Answer 4

I was just going to ask the same question until I happened upon yours... I'm just starting to train for a 5k in the beginning of October, and I've never run either.


I wish you much luck!

Answer 5

Check out Runners World magazines, books, and web site.
runnersworld.com That should help you through your first 5k. Good luck!

Answer 6

First, pace yourself. Start with one mile. Run as much of it as you can, but once you feel you can't run anymore, walk the rest. Slowly build up your run until you can run the whole mile with no pain in the sides, gasping for air, etc. Then, go to a mile and a half and do the same routine until you reach your goal. This will help you build endurance. If you want speed, then sprint as much as you can as fast as you can, then was the rest. Follow the same pattern as above and this will help with your speed.

Answer 7

dont try running more than you can immediately. first do whats comfortable for you and then run a little more each time. also find ways to motivate yourself to running. such as music. also i enjoy running on the beach or on a road viewing the beach. if you live near a coast the beach would be a great place to run.

Answer 8

Find a book about running and get excited about it.
Check this site.
http://www.coolrunning.com/engine/2/2_3/181.shtml

Answer 9

just run at your own pace. it doesnt matter if you are last or something. you need time to improve. being your first race, just go out there, do your best and gain experiences!:D