Runner's Training Tips: Trying to Get Ready for my First 5K

Hi, well I figure I should tell a little bit about myself, since stats do play some part in how its best for you to get in shape and such and then maybe you guys could give me some advice.  Okay, so I'm 19, female, in college right now, around 180 lbs (sadly), like 5'5".  I've signed up for my first 5k.  It is on April 18th.  It is part of a little mini series.  There is a 7k May 2nd, and a 10k to finish it off on May 16th.  I want to train for these, get in good shape hopefully.  I know it will be a bit tough for the first one, but I've been running a bit lately just as some exercise, now I really want to step it up and really train hard.  Is there any advice on some good ways to get in shape for this in terms of running, strength training, or dieting?  All is GREATLY appreciated!  Thanks so much!

EcoGirl

Gotta gree with link on this one ECO. I have too many friends, my dad included, who get this notion in their heads "Train hard, gain hard..." It is soo not right.

I'm a pretty avid runner, logging in 25-35 miles a week, but I mix it up with easy days, or rest periods. And like, I'll go out on a 4 mile easy with a friend, and he wants to amp it up. Yet he crashes sooner, and then if he joins me on some 4x800 or 11 mile long days, he's dieing.

Same with my dad, he tried to up the strength training way too much too soon, and now he's got a Sciatic problem (butt nerve damage)

So if you got a race coming up in a month, I would say increase the frequency you run (5-6 days) a week, and the run can be a jog too. Incresae your distances, even if you have to walk, just by increasing milage you'll be gaining. And one day, jump on the ol' boring stationary for 30-40 minutes. Or a road bike if you got one.

 Good LUCK! By the way, I know this is free advertising, but runnersworld.com has some free automatic runner plan generator in their home page, I heard some people say its not bad

Ecogirl,

I just ran my first 5k less than 2 weeks ago, on March 21st.  I gave up smoking and started running on March 1st, so I kind of understand where you are coming from.  I am fortunate to have a pretty high metabolism and I have always been active, so I haven't had to try to lose weight, but I tried to work out too hard and run too much at first. 

My advice would be the same as the previous two, but make sure you know how to do the run/walk method properly, especially as you increase your distances.  If you do that, you'll be running for 30 minutes solid sooner than you think.  And don't worry about your times.  My first goal was just to run (or jog!) 30 minutes without having to walk.  Since yesterday marked my 1 month anniversary of running, and, other than letting my dog stop to pee and stopping for a bike, I didn't have sto walk on my 3.1 miler this morning. 

Good luck!  Let me know how it's going!

Hi:

 Nice topic this one, thanks for posting it. I've been running for 5 years now and I find it is a wonderful sport. I'm currently training for the Zürich's Marathon on this Apri, I normally run about 50km per week.

 The advice you've already received is good. Train hard is not the right way to do it, simply because it is not the most efficient way to achieve your goal.

Besides what's already been said, I'd suggest you to purchase a heart monitor watch (like a Polar, for instance). This is because you'll be able to control if you are really training effectively, or if you are over-training. Your training should be done mostly on cardiac zone 2, perhaps sometimes zone 3 also, because those are the zones where 1) you lose fat and 2) you improve your aerobic condition.

 Have fun!

Ecogirl,

Good luck.  I won't rehash all of the great advice of other folks; but I will add words of encouragement.   I am am new to running in the sense that I have been running less than a year.

Last July my wife ran a 4 mile race with some of her friends.  They started training in the spring and got themselves to a point where the could make the race distance.   I was very proud, and became inspired.  I said to myself, "if she can do it, I should too", and I set a goal to run that same race in 2009.   That was the start that got me off the couch.  I decided to run with her on a 2 mile route during our vacation a few weeks later.  (Not the smartest move I might add, as I couldn't walk up the stairs of our vacation house for days...but that's another story).   After that I kept running this same 2 mile distance a few times per week for the rest of the summer.   I pushed through the early pain, the mental games, and after many weeks started to find myself running easier, breathing easier, less sore, and able to make the hills that I inevitably need to run up and down where I live.

I am happy to tell you now that I am now addicted to running; have lost 20+ pounds; routinely log 20-30 miles per week; have run a handful of races; ran my first 1/2 marathon; and completed MapMyRun's 100 miles in 30 days challenge.  It's all about having a positive attitude, and enjoying the many physical and mental benefits that come from a continued gradual effort.  If I can do it, then anyone can do it.  Just believe in yourself and mentally push just a little farther than you think possible and the magic starts to happen. 

I will give one quick kudos to MapMyRun.  You are starting in the right place.  If I can point to one critical factor in my continued progress, it is to have a place to keep track of my runs;  see my routes and plan new ones (with the glee of a child opening a present); keep track of my times and other attributes; and my thoughts.  This one factor is very important to self-awareness of your progress, and something you can look back to many months later and realize how far you have come. Gradual progress is much better than burning out.

Good luck with all.

-Ed-

P.S. Don't worry about the results of your upcoming race or even if you can make the whole distance; just be proud that you are putting it all on the line and that you are doing your best.   Running is truly a journey and the races are only waypoints.   I use races & race preparation as a motivation tool and nothing more since I doubt I will ever be fast enough to beat the swift of feet.

Eco

I'm 220 lbs 5 ft 4, and have struggled with my weight for a number of years.

I decided to do a 5k run 2 years ago, thought I'd trained really hard, did loads of walking (about 15-20 miles per week), but just couldn't manage more then 1 minute of jogging at a time. I got a bad cold just before the race.... i wanted to run it and managed to run about half. I was dissapointed - the cold set me back for weeks and I lost interest.

So this year I thought i'd have another go..... started training on my own and was much more focused. I started about 8 weeks ago, and have gradually increased. I managed my first jog 5 minutes and was so pleased. I am now training with people much fitter than me, doing about 3 miles at a time. I realise my times are quite slow, but the improvement is great, and I can really tell.

The one thing I absolutely have to do is stretch properly afterwards, if I neglect to do enough stretching, my calves hurt for days after.... 

My 5k is in 4 1/2 weeks, and I plan to continue and do a 10k later in the year. 

Good luck in your race, I hope you feel as I do, that I am doing something to increase my fitness, hopefuly loose weight on the way, but I can tell already my shape is changing - people are noticing that I look and feel better - it's a great confidence booster and makes you want to continue.

Best of luck ecogirl - I think everyone has guided you well in this thread.

The only thing few things I would add is personally for me the build up to any race is full of anxiety, however as soon as I start running this anxiety disappears and gets converted into energy that will lift you more than you sometimes realise.

Im my case, on my first few races I had no idea how to pace myself when running alongside others so struggled with consistant pace.  Running off too quickly is very easy to do - you can tell yourself you will run at your pace, however for me I struggled to find 'my' pace when running in a group.  The fact you are doing three races in a short period of time will help you find your race pace though so thats a good move.

Enjoy the race and get ready for the race addiction

Kaine