Strategies for Your First 5k Run

So you’re thinking about running a 5k, eh? (Read that in a Canadian accent if you must)

There are probably a ton of thoughts bouncing around in your head if it’s your first race. Hell, even if you’re a seasoned runner the same thing can happen. It’s important that we address these thoughts head-on (which we’ll do in this article) so you’re not overly stressed as race day approaches. I’ll also show you how to overcome these challenges you play through in your head.

Without further delay, let’s talk about 3 of the most common thoughts you’ll have:

Okay, okay. I had to start with this one. But it’s an honest concern for many people. The pre-race jitters can get to you, making #2 an urgent situation.

For shorter races like a 5k it’s not likely there will be full-blown aid stations or porta-potties along the route. You’ll most likely only find them at the start/finish line. That said, the best strategy to avoid the mid-race #2’s is to eat like you normally would. Don’t test out any brand-new foods the day before or the morning of the run. Learn what your body can handle.

You’ll probably want to avoid high-fat or high-protein meals the morning of the race. Especially right before you’re about to run. Play around with different times to find out how much time your body needs between eating and running. A good rule of thumb is to give yourself 1.5–3 hours.

This one has to do with confidence and your training discipline in the 1–2 months leading up to the race. If you put off longer runs and slacked off, you’ll be more prone to these thoughts. New runners will need at least a month of training with progressively longer distances prior to their race.

Build up your mileage to the full race distance (3.1 miles) 1–2 weeks before your race. Knowing that you’ve already completed a run at this distance will dramatically increase your confidence level. If all else fails, you can still walk your way to the finish line.

A cramp in your stomach is usually the result of your diaphragm spasming. One in your legs is usually the result of muscles being way overworked or due to dehydration.

The natural tendency when this happens is to slow down your pace, maybe even to a walk. For side stitches (stomach cramps) I find the best solution is to inhale and exhale when the same foot hits the ground. For example, I’ll inhale for 2 steps (right foot, left foot) then exhale for 2 steps (right foot, left foot). Making sure to always start the inhale/exhale on the same foot. This, combined with a slower pace, usually corrects the problem within a minute or so.

To sum everything up, it’s normal to have concerns or nervous thoughts before a race. These pre-race jitters are something I still get before every race, and I’ve been running 5k’s for the past 20 years. I’ve found that the nervousness goes away once the starting gun goes off and I can focus entirely on the race itself. Sometimes the best solution to nervousness or worrying thoughts is to take action!

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