Lace Up: 5 Smart Tips for Your First 5K Success
Have you ever considered running a 5K but weren’t quite sure where to start? Then you’re in the right place.
A 5K, or 3.1 mile run, is a popular endeavor among runners, especially beginners. Even walking the distance is encouraged during the race as everyone participates at different levels.
Many people enjoy running as a way to blow off steam, increase oxygen, and get their heart racing. It’s no secret that movement is amazing for the body.
How to Prepare for Your First 5
If you want to prepare for your first official run, here are 5 tips to help you get started.
- Create a Routine
The key to succeeding in anything is to create a routine to prepare for that goal. It’s important to create a steady habit of running throughout the week to set yourself up for a successful race. Because without the proper preparation, you might find yourself facing difficulties.
Routines support consistency. It helps to create a schedule each week that supports your upcoming 5K and gives you enough time and energy to make it to the finish line. For example, you might decide that running three times a week for eight weeks is your goal. It doesn’t have to be long distances either; in the beginning, you want to focus more on training your body to get used to running regularly as it’s going to be an adjustment.
Running Coach Cierra says that, depending on your experience, you can start off slow with shorter distances a couple times a week and slowly build up your endurance.
"I would recommend running around 2-3 times a week based on your schedule. Depending on your experience you can start at a half mile and slowly progress to 3, increasing 0.5 miles each week. You should have a mix of one long endurance run and 1-2 shortened interval style runs to get your body adjusted to different speeds and breathing patterns. This could look like 5 minutes of moderate speed running followed by 5 minutes of walking for a total of 2 miles.”
If you’re interested in starting (or continuing) your running journey, the Fitness By Maryam facility will be restarting our Run Club on August 3rd with Coach Maryam. It’s a great way to boost your heart rate with a fun, lively group to keep you motivated. Members can join for free!
2. Pick Proper Gear
With any type of physical activity, it’s crucial to wear the proper gear. This will help to prevent injury and support the most comfortable experience while moving your body.
Running shoes should be lightweight and provide lots of cushioning to absorb impact and reduce pressure on your ankles and knees. Lighter shoes promote faster speeds and help if you’re looking to get ahead of the crowd. Comfy socks also provide more cushion for your feet especially as you travel longer distances.
You’ll want to wear clothes that are also lightweight and synthetic to absorb moisture and keep you cool and dry. Stretchy materials are recommended for a comfortable run as you perform lots of movement. Sunglasses will keep your eyes safe on a hot, sunny day and a small water bottle should be enough to keep you hydrated. Sunscreen is a must when you’re out during the day to protect your skin from harmful rays. Wearing a hat will also keep you cooler in the sun.
3. Prioritize Nutrition & Staying Hydrated
As your body gets used to more movement and consistent running, it’s essential to prioritize your nutrition and stay hydrated. The
Population Reference Bureau states that malnutrition “weakens women’s ability to survive childbirth, makes them more susceptible to infections, and leaves them with fewer reserves to recover from illness.”
Nutrition plays a huge role in your overall performance and recovery, so giving your body the proper fuel is crucial.
To start, a runner’s diet should be nutrient-dense and balanced in protein, carbohydrates, and healthy fats. Carbs are an essential source of fuel for the body while protein supports muscle repair. It’s also important to take vitamins that support your growing muscles and make up for the nutrients you aren’t receiving naturally.
Before a run, be sure to drink plenty of water. Because we sweat so much during a run, drinking lots of water well beforehand will ensure that your body has enough fluid to support your exercise. In the last two hours before a run, try to consume at least 2 to 2.5 cups (16-20 ounces) in addition to 72 ounces the day before.
For nutrition, Running Coach Cierra suggests loading up on carbs the night before a 5K, like spaghetti or grilled chicken. On the day of, you can also consume carbs in smaller portions, like bananas, oatmeal, or a granola bar. A spoonful of honey with salt is also a great option to boost your electrolytes which we lose through our sweat.
If you want to improve your nutrition and learn how to fuel your body with the right ingredients, join one of our
Nutrition programs, led by Nutrition Coach Katie Sayad Alvarez. We offer group coaching, one-month programs, three-month programs, and a la carte services to cater to your needs.
4. Integrate Cross-Training
If you limit yourself to only one or two types of exercises, you restrict your body from its fullest potential. Different movements activate different muscles, which is why cross-training is an important part of the running journey.
You can combine any kind of training that you want, such as yoga, personal training, boxing, strength training, and many more.
A few benefits of cross-training include:
- Reduced injury
- Improved agility and balance
- Enhanced performance
- Increased flexibility
If you want to try new forms of exercise to incorporate into your cross-training, Fitness By Maryam offers many options to women in the area. Whether you’ve been interested in taking a Belly Dancing class or signing up for Personal Training, Fitness By Maryam’s got you covered.
Our new class,
Game On, is an athletic performance class that focuses on plyometrics and strength training. We meet every Wednesday at 6 p.m. with Coach Krystal. We’d love to see you there!
5. Choose The Right Run for You
There are many different 5K races you can choose from. A couple popular ones include the Color Run and the Hot Chocolate Run, both local to Chicago if you aren’t sure where to start.
This year, our team at Fitness By Maryam is participating in the annual
Mud Run on Saturday, August 9th at 12:30 p.m. at the Richardson Adventure Farm. We encourage you to put on your comfiest sneakers and join us for a fun run!
Join Us at Fitness By Maryam!
Any questions? Feel free to reach out to us via email, phone call, or stop by the gym for a tour! We offer both in-person and online Zoom classes so you can enjoy working out from anywhere you choose!
You can also check out our upcoming events for this month on Instagram at
@FitnessByMaryam.
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