Do’s and Dont’s Before Running a 5k Race

When it comes to running a 5K, many people struggle to get up to this distance. If you’re not a seasoned runner, then you may be one of them. The good news is that you avoid common pitfalls by following these do’s and don’ts.

These are great pieces of advice shared by experienced runners:

Do take it easy the day before the run

Although it’s tempting to run up until the 5K, it’s actually better to slightly taper down your running 3-5 days before the 5K. If your muscles are sore or overworked, you’re going to lose speed and distance, making it harder to finish the race.

Do to find a training program

If you’re not sure of where to start running, make sure to find and use a training program. This is a good idea to prevent injuries and also keep you on a training regimen. You can use  a great running program at http://trainfora5k.com/. It’s also a good idea to train with a friend or partner. This will keep you on track.

Do stick with an even pace

When the race day comes, it’s tempting to be one of the first people in the group, but you’ll notice that many people lose stamina through the race and have to drop out. Instead of running into this problem, track your pace and stick with one that you know you can finish. A sports watch can help you here if needed. You can always sprint at the end if you’re still feeling energized

Don’t wear new gear

It’s always tempting to buy new running gear for a run, but you’ll end up with blisters and other problems. You should wear good running clothes that are light and breathable. Make sure that you’ve run in your shoes before and that they are comfortable to wear. All of your clothing should be broken in so you don’t have any unwelcome surprises on the day of the race.

Don’t overhydrate

People always encourage runners to stay hydrated. While this is good advice, you can also end up overhydrated if you’re nervous. Not only will you have to stop for bathroom breaks, but you’ll also feel bad. Drink moderately before the run and use the water stations strategically.

Do split the race into chunks

If running a 5K seems daunting, then it may be helpful to break the race into chunks in your head. Since a 5K is around 3 miles, you can set a goal to reach the next mile and use that until you get to the end of the run. Many 5Ks also have mile markers that are a great way to measure your progress. Using this tip can help you stick with the run and avoid feeling overwhelmed.

Although running a 5K is a great way to improve fitness and have a good time, it’s not an easy task. Many people have trained for one before though, and it’s possible to use their advice to get the most from their experiences. Use these do’s and don’ts to make sure that you train for a 5K successful.