Why Pick a 5k?
Everyone starts their running journey somewhere. Some take a few tentative steps down the road. Others begin on a treadmill. Wherever your running journey starts, there will come a time when through personal endeavour or sometimes peer pressure that you will head to your first start line. Some brave souls head straight for the marathon or more. However, most will take on a first 5k. All across the United Kingdom and 22 other countries, parkrun provides a free, timed race at 9am on a Saturday. In countries without this luxury, there are numerous 5k runs to be enjoyed.
A first 5k is a good place to start. The distance is manageable, the time consumed is reasonable and the training is not too daunting. If you are following Meta Endurance across the internet, you will have seen some epic video and photographic content. One of those responsible for our output is Julius. Our cameraman and editor extraordinaire has been on his own running journey. As with most, it has led to a start line. In this case, the community race of the ASICS Speed:Race:Tokyo. While you don’t need to travel halfway around the world for your first race, we caught up with Julius to discover his top tips for running a first 5k.
Julius’ Beginner 5k Tips:
- Racing is fun! Being on the start line and pushing yourself is great. The crowds of strangers cheering your name as you pass makes it even better!
- When you get to the start line, you need to be disciplined. People will be hurtling past you at their pace. Stick to your own target, especially in that first kilometre!
- Your body knows best. Listen to your body and take the time to rest and heal any injuries you pick up along the way. It happens to everyone, therefore, taking time in the short term saves you for your best in the long term.
- Find out how your body fuels best. Some people can run with a full stomach. For others, this is a recipe for disaster. Learn from your training and implement your findings on race day.
- Don’t stress on the start line. These events are usually pretty well organised and have people who can tell you what to do. I was scared of running too many or too few laps on the looped course, thankfully the marshals helped me out.
- Looking back, I would probably set myself a more challenging goal. While this may not be for everyone, I wish I had set myself something tougher but still attainable so I had incentive to push more on the day.
Tips From More Experienced Runners
The team at Meta Endurance is lucky to have a great mix of experienced runners and those who are just starting their journeys. Aside from Julius, we have also got some tips from Alexandra, Tim and Andy which may help you on your first 5k start line.
Alexandra’s Tips:
- Firstly, as Julius said, it is important to pace yourself. Don’t burn all your energy in the first kilometre. Save some for a strong finish.
- Running is as much mental as it is physical. Be prepared to stay mentally tough around the third and fourth kilometres. If you can push through your demons there, the finish is just around the corner!
- Fuel smart and race well. Race day isn’t the time to try new things. Stick with those habits which fuelled your training. Remember to hydrate well before the race.
Tim’s Tips
- You don’t need to find a fancy first 5k. There are numerous local races which save stress on travel and money.
- If you are looking for a good course for a personal best, try to find something which is flat. They tend to be faster.
- As you’ll probably be running faster than your usual pace, take the time to warm up first. Get a couple of kilometres in your legs before start time. Once that is done, hit some drills and strides to prepare the body for what is to come. It doesn’t need to be too much, you are just trying to wake up the muscles and the heart.
- Take it easy the next day. You’ve earned it. Also, it would be a shame to injure yourself after your first 5k!
Andy’s Tips
- Don’t worry too much about what other people may think of you. I ran my first few months on my own in the dark in parks because I was self-conscious about my weight and running form. However, when I got to parkrun and races, I learned that everyone is very accepting. Meanwhile, the whole scene is really supportive. First or last, you’ll get support, smiles and cheers.
- Be comfortable. Make sure the gear you are wearing for your first race is tried and tested. Therefore, the less you have to worry about on race day, the easier it is.
- Furthermore, put your name on your top or bib. People will call it out while cheering for you. It really gives a boost!
- Next, be kind to yourself. If you smashed your target, celebrate and be proud. However, if you missed your target, don’t beat yourself up. Learn from what happened and get ready to go again.
- Join a local running club. You will meet an amazing community of runners of all abilities who can give you a wealth of advice and knowledge. This is something I wish I had done a lot sooner!
- Finally, take it all in. Soak up the atmosphere. Enjoy the smiles and camaraderie. Push yourself. Most of all, have fun! You’ll only get to run your first 5k once, make it memorable, it could be the start of an amazing journey.
Have fun out there!
We hope that these tips have been helpful to you and that you find your first 5k to be a great fun experience. Julius has been bitten by the racing bug and can’t wait to find more start lines. The rest of the team at Meta Endurance are always out training for and running races for both times and, more importantly, the love of the sport and the community within. Remember to find proper coaching advice and to look after your health when you are preparing for and completing your first race. Get out there, find your fast and let us know how you get on!
