8 Secrets to Running a 5k

Thinking about running a 5k?

You came to the right spot. Running a 5k can seem impossible at first, but…

You Can Do It!

Here are a few secrets for success that I have learned in order to complete my first ever 5k.

#1. Believe in yourself.

Positive self-talk is key. Believing you can do it because you can. Yeah it’s kind of cliche, but it’s the foundation to success. Still have doubts about running? Well, no one said you have to run the entire time. To be honest, after the first mile you will see many people slow down to catch their breath. And it’s okay. The goal is to get better so that eventually you won’t have to take a break. For your first 5k, look for a race that has the words ” Run/Walk” as the type of event. Sign up today!

#2. Schedule

 You make time for what you want. Make time to run or convert it into your daily schedule. Start small, instead of driving to the mailbox or a local store – run there. Instead of coming straight home from school or work, bring a change of clothes and go for a run.

Couch to 5k and 10k is free fitness app that can help you reach your 5k fitness goals. It tells you exactly how long the workout will take. Includes a built-in personal coach, set workouts, time/distance trackers, and can connect to your music while running.

#3. Run on different terrain

Try running off road – up and down hills. Running inclines and declines helps to increase your strength and speed by working muscles that are normally less stressed when running on the road. Visit your nearest park and try it out.

#4. Look Good, Feel Good

Dress for Success! Wear workout clothes that feel good and look good. Be sure to be conscious of the weather and how you feel physically during and after a run. If your feet/knees/back hurt, try different sneakers or look to see if you are running properly. There have been times were even I had to change sneakers or workout clothes simply because they were not the best fit for running in.

Don’t Forget: Every time you finish your run, practice your finish line photo pose. This helps to boost moral, increase success visualization, and is good practice for when you finally cross the finish line in the race.

#5. Eat a High- Carb diet right before the race

Helps to prevent you from hitting the runners “wall”. Pasta and rice are great sources of carbs. The stored carbs allow your body to burn it off as a direct source of energy while running. Even marathon runners don’t skip out on this pre-race ritual. If you would like meal and snack suggestions – click here.

#6. Stay Hydrated

Running with a Hydration pack.

Run with a Hydration pack instead of a water bottle. This allows your hands to be free to run freely. In addition, water is always there when you need it verses when you get to the next water station in the race. Fill the pack with just enough water that you need.

#7. Teamwork makes the dream work!

That’s me!

Teaming up with someone can increase your chances of success. The key is to team up with someone or a group of people more dedicated than you are. That way if you doubt yourself or need assistance someone will always be there to help. For my first race, I was that person for my mom.

Not every teammate has to run, they can cheer! When you cross the finish line you’re guaranteed someone will be there waiting to cheer you on or someone beside you to share the moment with. If you weren’t able to find someone before the race, don’t worry. Try finding a running partner at the race that matches your speed. In the final moments of my first 5k I befriended an older gentleman who encouraged me, pushed me past my limits, and raced me to the finish line. My finishing photo wouldn’t have been the same without him.

Don’t forget to share your experience!

I would love to hear about your 5k experience! If you have any more tips I would love to hear them as well in your comments below.

Run with me! – Currently I am running in the RunHouston! Race Series.

-xoxo Leilani

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