Going to Run my first 5k...any advice?

[Ack]

Since you guys seem to know a lot about it, I figure I'll ask. I've got to build more stamina and endurance for martial arts, and my sensei wants me to start running a mile and a half three times a week. I absolutely loathe running, always have, so I don't really understand much about proper technique or anything like that. Do you guys have any info on how to make it a more pleasant experience overall?

[kingdomheights777]

Since you guys seem to know a lot about it, I figure I'll ask. I've got to build more stamina and endurance for martial arts, and my sensei wants me to start running a mile and a half three times a week. I absolutely loathe running, always have, so I don't really understand much about proper technique or anything like that. Do you guys have any info on how to make it a more pleasant experience overall?

Ipod loaded with the Rocky IV soundtrack and "The Touch" by Stan Bush

[skate323k137]

take a skateboard and finish in 14 minutes.

/sarcasm.

as I'm sure you know the best thing you can do is just find your comfortable pace and breathing rhythm, don't worry about anyone else and you'll do fine. and yeah, MUSIC.

[fast]

Its been awhile, I use to do orienteering races - just think of it as real cross country (nothing against the high school/college CC guys, abit of a joke).

The only advice I can give you is to take in the course a couple times beforehand. If they will allow you to run with headphones, try to get the same soundtrack down as you go over the same area. Mine was a mixtape full of Rush, Van Halen, and random oldies. If you can associate areas with certain songs, it gives you a mental clock of where you are and how you are doing. Its not a big deal, but believe you me it can help. Granted when that rope bridge you were on starts to fall apart, no amount of Rush will get you back on track…

I know a lot of races wont let you have headphones, atleast the first few sets, because of this.

[General Chaos]

Since you guys seem to know a lot about it, I figure I'll ask. I've got to build more stamina and endurance for martial arts, and my sensei wants me to start running a mile and a half three times a week. I absolutely loathe running, always have, so I don't really understand much about proper technique or anything like that. Do you guys have any info on how to make it a more pleasant experience overall?

I think it's difficult to give generalized tips for how to make running more enjoyable. It might simply be the case that one either does or does not enjoy it. I have always viewed it as a form of escapism for myself--I'm not a social runner and I enjoy just going out and working hard at something on my own. It's also a good time to think, reflect and as strange as it might sound, relax. That's just me though. Everyone is motivated in different ways.

[Dakinggamer87]

Since you guys seem to know a lot about it, I figure I'll ask. I've got to build more stamina and endurance for martial arts, and my sensei wants me to start running a mile and a half three times a week. I absolutely loathe running, always have, so I don't really understand much about proper technique or anything like that. Do you guys have any info on how to make it a more pleasant experience overall?

Ipod loaded with the Rocky IV soundtrack and "The Touch" by Stan Bush

I totally agree kingdomheights777 these songs will make it a much more pleasant experience. I use my iPod as well when I go running several times a week...

[vejita]

heh, when i was in high school i would bike for hours but I used an old walkman with LOTR soundtracks on repeat- the music fit really well while browsing neighborhoods and nearby towns and i wish I had some sort of music player now so that I can get back that rhythm. Also, I didn't think Ack had an ipod so I'd suggest finding a very comfrtable route or even getting one of the training buddies to jog for company...

[Hatta]

Mine was a mixtape full of Rush, Van Halen, and random oldies

That will definitely encourage you to finish as fast as humanly possible.

[DerekG52]

I did one not too long ago, I lift weights all the time but don't really care for cardio. It was short notice but I ran alot on the treadmill the week leading up to it, including a couple practice 5ks on the treadmill. Really helped out alot, actually ran it quicker the day of the 5k, but boy were my ankles and calves swollen later cuz of the pavement. Just keep running, and run outside to get your legs used to the pounding they will take. And music if you are allowed.

[Limewater]

Regarding running a 5K:

When training, make sure you actually run further than a 5K. If you're just running to finish, don't worry about it, but if you're running to compete then make sure you're regularly running at least 10K in preparation.

Similarly, run intervals occasionally. Run a hard quarter-mile (as fast as you can), then take a 1 minute break, then run another hard quarter-mile. Continue for eight reps.

There are lots of workouts you can do if you are serious, but for your first race you're probably better off taking it slow. It's better to run the second half of the race faster than the first than it is to run the first half faster than the second. Also, being able to pass people in the last mile is really good motivation to push yourself hard.

Finally, the day of the race, make sure you run at least a mile (slowly) beforehand to warm up, and a mile minimum afterwards as a cool-down. I personally prefer to run the entire course in reverse after a race, but I know most people don't do that.

To Ack:

I do not suggest running in headphones. It is dangerous. Also, don't just run around the quad over and over. Running in a circle is boring as all get-out. It is much better to run a single 1.5 mile loop than to run 6 quarter-mile loops. When you actually have things to see and the course changes, it's much more enjoyable.

Also, don't run on a treadmill. You can get away with headphones on one, but they're miserable. You don't get much air circulation, meaning it's like running in a steam room, and it's as boring as running in circles.

To get started, pick a pace that is comfortable, and go easy at first. Don't worry too much when you're just getting into it if you have to stop and walk pretty often.

If you're still in Tuscaloosa, I strongly suggest getting up early in the morning and running. Actually, running first thing in the morning is generally a good idea, because otherwise you'll get busy and put it off and then not actually get around to doing it. But, apart from that, you're getting to the time of year where the difference comfort-wise between running at 6:00am and 9:00am is significant.

To start, I would seriously suggest just setting out from home down a street you might not have been before and just exploring, learning how the streets and paths intersect. Don't run the same route twice for the first little bit. That keeps things interesting, keeps you mentally engaged, and provides the side benefit that you'll learn the area a little better and might find a shortcut somewhere that generally takes you a while to walk. Also, (again, if you're still in Tuscaloosa) when you get where you can run well enough, set out from home and run over the bridge on Lurleen Wallace Blvd. to cross the Black Warrior River. It's a lot of fun if you haven't done it before. Don't try the bridge on McFarland. I've run it, but it's pretty dangerous.