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How Do I run? 5K Questions

Hi People,

I'm running in a 5K for the first time this Saturday. I'm not a runner, but I am athletic and I do workout everyday.

What are some good running tips? Other than the obvious: stay hydrated, stretch, etc.

Any tips on HOW to run? Breathing? Anything?

Tue. Oct 2, 1:50am

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websites like runner's world and cool running should have lots of good tips. best of luck!

Tuesday, October 02, 2007, 2:05 AM

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i agree, and cool running are great sites to visit for tips. but just go out there and take it slow... don't take off in a sprint that will wear you out too quickly. just move at a comfortable pace and see how far it takes you. since you're already athletic and if your cardio system is healthy, you'll be surprised how far you go. work on distance first, then work on speed... good luck

Tuesday, October 02, 2007, 8:39 AM

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put your bib (number) on the front.

Tuesday, October 02, 2007, 8:58 AM

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Drink 16-20oz about 2 hours before the start of the race.
Drink 8oz 20 minutes before the start of the race.
Since it's "only" a 5K, don't bother with the water stops during the race. If it's a hot day, just grab a cup and pour it over the top of your head - it really does help.

If you find yourself amongst the slowest five, try to hang out with your fellow stragglers so that no one feels like they came in dead last alone. It sucks. Plus, those coming in last usually have the most interesting stories about why they're there at all.

Tuesday, October 02, 2007, 9:35 AM

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pace yourself-especially since you aren't a runner. Most people end up having faster race times than their usual pace just because you get excited and go along with the momentum of the crowd. Since you aren't a runner-remember it's okay to stop and walk if you have to!! Nothing wrong with that. I did a 5 k this summer and there were people who took an hour and 20 minutes to finish and the crowd still cheered for them! It might help for you to run, the walk, run, then walk in intervals. It's a great workout and you won't tire as fast.

Make sure you eat very healthy in the 2 days before and the day of. Whether or not you ate well almost always affects your run! Good luck!

Tuesday, October 02, 2007, 11:30 AM

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I run a lot of road races and used to run cross-country in hs/college, so i'll tell you what works for me:
- try to breath in through your nose and out through your mouth (this is easy if you get a good rhythm going; i used to get a lottt of cramps gulping down too much air through my mouth)
- if you get a cramp, whether you walk it out or run it out, try to massage the area that is bothering you as you walk/run
- keep your arms loose so that you try to stay relaxed and enjoy yourself more
- eat a few hrs beforehand but do not eat tooo much before the race ( i know you have to fuel up etc, but dont over-do it bc it will make you feel heavy)
- if youre tired dont be afraid to speed walk for a portion of the could be just what you need to re-energize and re-motivate yourself
- have fun! concentrate on the present, dont think about how much more you still have to go!!


Tuesday, October 02, 2007, 3:37 PM

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Hey, I run track for HS, so here's some helpful hints.

1. DON'T EAT BEFORE. hour before. You'll vomit.
2. Water.water.water. But again, not too much right before.
3. Each mile you run is supposed to be at the same time. If anything, your final mile should be the fastest. For example, if you're aiming for a 26 minute 5k (a 5k is 3.1 miles...I don't really count the .1 too much), then aim for about 9 minute miles, with the final one being pushed out in 8 minutes. Or even 7. You'll find that the last half mile is glorious to run lol

Afterwards..pat yourself on the back..hurrah!

Tuesday, October 02, 2007, 4:34 PM

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WHOA! slow down there 4:34- it's good to aim for a goal like that once you're run a few 5Ks but she's never run before, i doubt that she'll be kicking out 9 minute miles on her first go at it.

i disagree about skipping the water stops, if you're thirsty then by all means drink one and pour one on your head. and walk if you need to, you'll need the energy to finish.

i'm training for a 1/2 marathon in two weeks and although i can easily run 10 miles without walking, depending on the mileage of my run, i still make sure and walk the first minute of every mile starting at mile 2. it helps my muscles warm up and it gives me the energy to run faster miles. believe it or not i have a faster split time when i walk a minute than not.


Tuesday, October 02, 2007, 5:21 PM

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Seriously, don't worry about drinking water during the race. You will not dehydrate in half an hour.

Generally speaking, it's optional to drink anything during a 30-minute running workout, water is necessary and gatorade-type drinks are optional for 60 minutes, and beyond that you need to alternate water and gatorade (with calories - running for over an hour requires a few carbs to keep you firing on all cylinders).

My assortment of trainers and nutrition pros say that slow runners are at the greatest risk of problems from over-hydrating because they're drinking based on a much higher level of performance than they come close to.

Oh, and eat a banana 1-2 hours before the starting time. It'll help prevent cramping.

Wednesday, October 03, 2007, 12:35 AM

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OP Here

Wow, thanks you guys! Lots of great suggestions here.

I have another question: what should i eat before? Like days before? And before the race? I eat farely healthy all the time (check out my log: OCGirl949 , it's public), keep it at about 1200-1500 about 5 -6x a week. I don't mind intaking a few more before the race if it helps my run.

I was planning on eating one of those snickers low-carb energy bars an hour and a half before the race. What do you all think?

Wednesday, October 03, 2007, 1:25 AM

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It's 3 miles. You're maybe burning 350 calories, which is equal to the free bagel you'll be offered afterwards. There's no need to worry about "carbing up" or anything like that for such a short distance. Just don't eat anything that might feel heavy in your stomach for dinner the night before, and have a small breakfast of fruit and/or carbs - you'll probably have some butterflies because it's your first race, but do try to have a little something.

Wednesday, October 03, 2007, 10:28 AM

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I run cross country for high school and its amazing, especially after the race! What you need need need to do is STAY POSITIVE it sounds cliche but its so true, when you stay positive you run so much faster, also pace yourself! start out fast, pace yourself in the middle and toward the end put all you have left into it trust me you can pass at least 3 people if you sprint your heart out at the end. Good luck! and Have fun!

Thursday, October 04, 2007, 11:21 PM

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I just did it, and I had a blast! Thanks for the encouragement! I did it in 28 minutes and 40 seconds.


Saturday, October 06, 2007, 1:08 PM

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Wayhey! Congrats. A huge accomplishment. Let us know which of these suggestions you found most helpful.

Saturday, October 06, 2007, 2:51 PM

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HS trackie back...

OMG THAT'S AMAZING! We have competitors that can't run that fast! Great job!!!!!!!!!!!

Sunday, October 07, 2007, 8:42 AM

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Thanks, guys.

Yeah, I used alot of the advice on here! I made sure to eat well the few days before, kept a positive attitude, paced myself untill the very end (when I pushed myself a little harder), and an hour before the race I drank 12 oz. of water with a energy/protein bar, I paced myself throughout the race, had some good music, and focused alot on my breathing. I also made sure to strech alot the hours (and days) before the race.

Sunday, October 07, 2007, 4:06 PM

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