A Running Start: Getting Ready For Your First Race

by Mia Bolaris-Forget (Staff Writer NYCityWeddings)

One of the best ways to stay fit, especially in the nicer weather is to do things you enjoy, preferably outdoors, which also gives you your daily dose of Vitamin-D…just don’t forget the sunblock.

5K races are among the most common marathons worldwide, spanning a distance of 5 kilometers or 3.1 miles. And, because of this relatively short distance, are ideal for novice runners, as well as for more experienced runners who are partial to short sprints and like short-term goals.

Besides being a great starting point, people run 5k races for a number of good reasons including:

· giving themselves a challenge
· they have a short-term goal in mind
· for the camaraderie of the sport
· seeing how fast they can run
· supporting a specific cause or charity
· supporting a friend or family member.
· seeking to achieve or beat a personal record.
· for fitness reasons

Getting started is also than many would believe or than it may seem. Still, most people, even beginners can successfully prep for a 5K in just eight weeks, typically using a run/walk strategy for their first race. Those who are more advanced runners can likely run a 5K on almost any weekend but even highly advanced runners tend to follow a very regimented training schedule in efforts to meet a specific goal time.

Another popular “selling point” of running a 5K race is the fact that they are relatively easy to find and are common in many small communities. In addition, lots of charities raise money through hosting 5K races for their specific cause, with summer and fall being the most popular seasons for such races.

So, if you’re ready to get up off your couch or out of the gym, we’re here to tell you that having a successful run right out of the gate, IS attainable. Here are just some starter programs for you to consider.

Beginners: Most newbies start out with an eight-week training schedule customized for those new to running and whose goal is simply to get to the finish line. The only stipulation is that this training program presumes you are already capable of running at least 1.5 miles.

Advanced beginners: Another eight-week program, this one aimed at those who can run at least two miles comfortably and run between 4 and 5 days each week.

Intermediate runners: This program is directed toward those who have at least on 5K race already under their belt and who are now ready, willing and able to tackle the next goal….improving their running time; a goal that’s attainable by adding speed training to your schedule.

Advanced runners: Yet another eight-week training schedule is meant for individual who are running at minimum between 4 and 5 days a week and can “easily” run 5- miles. The type of training is specifically designed and useful to those (experienced) runners who are looking to simply improve upon their own (past) goals and achieving their personal best.

Now that you’re almost ready to hit the pavement, you’re going to need to know the “rules of the road” and the proper protocol.

Racing rules:

· pay up: Participating in a race that you haven’t officially signed up for, even if it IS for a good cause is a “NO-NO” and know as banditting. And, it’s a problem for organizers, volunteers, and participants who HAVE paid….not to mention that it can be unsafe, since registration allows for organizers to plan their curse amenities including water, sports drinks and medical assistance directly based on the number of people who have signed up.

· Know your place: Make sure that you line up accordingly. The norm is faster runners up front with slower runners and walkers to the back. Some races offer corrals determined by the pace or post pace signs. If not, don’t hesitate to ask around before the race officially begins. Also note that most races implement timing chips so that the time you need to get to the starting line doesn’t count in your final net time.

· Spare us the spare change: Empty pockets of spare change, keys, etc. Jingling can be VERY distracting to other runners.

· Space yourself: This is especially important if you’re running with a group. Try to stay in your own space and not run more than two abreast, leaving room for others to pass if they need to.

· Value the volunteers: Acknowledge those who help keep you in the race by handing out water or placing your medaling around your neck. They are truly “part of you team”.


· Show support for supporters and sponsors too: Instead of just running past them, take time to notice that they’ve taken the time to be there and cheer you on. A simple “Thank You”, wave, smile or thumbs up will do.

· Proceed with caution at water stations: These “pit-stops” are quite popular and crowded too…and in many instances that can spell chaos. Proceed with caution and take head of not running into others, cutting them off, or spilling on them. Remember, if you plan on stopping, or even slowing down…look around first and make sure there’s no one around or behind you.

· Remember, you’re not “finished” when you get to the finish line: Keep in mind that while you may have crossed your target point, others yet haven’t and will be coming through behind you….so, keep moving and get out of their way.

· Leave greed and gluttony behind the finish line: Only take enough food and drinks for you (and not for everyone who came out to support you). These items are meant for the other participants just like yourself. You can share with family and friends if there are any leftovers once the race has fully come to an end.

Prepping for the big day is a mixed bag. Some runners like to gear up for their big race by running, (no more than an easy 20 minutes), while others prefer to “conserve” their energy by resting, relaxing and mentally preparing. It really boils down to what works best for you….whatever your choice, just make sure it doesn’t leave you spent for your most important “sprint”.

Now here are some tips and tricks for getting you ready for your run.

Plan ahead: Make sure you have your bib, timing chip (if the race is using them), and goodie bag, and all other amenities in place the day before the race. This saves time and energy that you can store for the race, and it allows you to focus without anything else to worry about.

Dress for success: Pick out what you’re wearing by choosing items that are suitable for weather that’s a least 15 degrees hotter than the temperature actually is. Why? Because that’s how much YOUR temperature will increase once you start running. If however, it’s really gold, you can wear slightly warmer clothes to help keep you toasty will you wait. Some races even allow you to check in an bag with extra attire for before and after the race.

Snack Smarts: Remember to fuel up at least one hour before race time, preferably with a high carb and low fat, fiber, and protein mean. Also, steer clear from decadent, fatty, or high-fiber foods that can lead to gastrointestinal distress.

Avoid an “identity crisis”: Get you tag and place it on the front of your shirt or gear, and NOT to the back. Keep it in place by using safety pins in all four corners.

Arrive ahead of time: Getting there on time is “good” but getting there early, is even better. This will help ensure a parking spot, time to get situated, including picking up items that may not have been picked up in advance, give you time to check your bag, warm up and use the restroom before you’re off and running.

Find your proper place: Remember to look for and stand in the appropriate place in line. As we mentioned before; newer runners typically are found toward the back, while seasoned runners are usually up front. Again, look for designating corrals or post pace signs…otherwise ask around.

Make sure you hydrate along the way: The water stations are there for you to take advantage of….just make sure to say thank you (to the volunteers) before running off again.

Bring your own support system: Go ahead let others know and not just hat you’re running but also how important having them there to cheer you on is to you. You’ll also want to make sure some are situated at the finish line, often the time, when the going get tough…they are just what you may need to pull you through

Make finishing your top priority: Instead of focusing on how far or fast your can run or whom you beat. Instead focus on making the whole way through the race…you first step to enjoying the race and the experience…especially if it’s your first.

Avoid wearing the race t-shirt Most participants get a race t-shirt once they register. Make this one of you “prizes” for completing the race. In fact, hold off on wearing it (at all) until after you’ve finished your race and/or reached your goal….a rule even “seasoned” runners live and run by.

So, now that you’re ready and psyched for you first big race, the question remains, how do you fine one to run in?

1. Check out your local running club. Most running clubs typically sponsor at least a few races each year. And, even if “they” don’t they can likely point you in the right direction.

2. Consult with pros at your local running specialty store or sports shop. Often times they have postings or signs regarding upcoming races and racing events. The sales personnel can frequently also prove to be very helpful.

3. Peruse the Internet for local races. You can find LOTS of great sites online simply by logging onto active.com or Running in the USA. For those interested in either full or half marathons, check out MarathonGuide.com and HalfMarathons.net