If you’re new to my blog, you may think I’ve been running long distances forever.
Not true, my friend, not true.
I ran two in 5ks in college and a few in law school. But never anything further than that.
(Gasparilla 5k in 2006!)
And then this 5k was the first of this era of my life. Call it the “married era” if you will. I had put on some post-wedding weight, wasn’t working out, and didn’t like it.
So I decided to run a 5k.
It wasn’t easy – but it changed everything for me. I ran that race and never looked back.
Maybe you’re in the same boat. You want to make a change, but you’re not sure how. Running a race – any race – seems like a lofty goal. But it’s not. I promise.
You…yes, YOU…the one who is thinking “surely she doesn’t mean me”…yes, YOU can do a 5k!
Here’s how.
1. Sign Up
Hear me out. You might be thinking, “WHOA! Shouldn’t that be Step Five? Or Step Ten?”
Nope.
Go ahead. Find a race. Preferably about 9-10 weeks out. You’ll be ready. I promise.
Which race?
Totally up to you. Ask around. See what people recommend. I suggest one that is flat and not a trail run.
Personally, I like to keep it local. But if a destination 5k will motivate you, then go for it! You also may want to find out if they have a medal or at least a t-shirt.
It is an awesome thing to commemorate your first 5k.
Don’t just think about signing up. Do it.
2. Train
Okay, now that the race is paid for and on your calendar, it’s time to train for it. Why don’t I say to train first? Because you really could finish a 5k without much training. You could walk the entire thing – I have a feeling some of you have walked more than three miles at the mall without even knowing it.
My best suggestion for training? Follow the Couch to 5k program. It has worked for thousands of people – it can work for you too.
Confession? I fell off the C25k program a few weeks in – when it told me I had to run 20 minutes without walking. I wasn’t ready to do that – my body wasn’t either. At that point I started running intervals – I would jog for 4 minutes and walk for 1 minute. In fact, that’s how I plan to do the Disney Princess Half and that’s what I loosely did at the Rock n Roll Half. There is NO rule that you have to run the entire 5k. However you cross that finish line, you cross it!
3. Prepare
The race is now less than a week away – whether you feel ready or not. Trust me – you’ll be fine. But now you’re wondering, what do I wear? What do I eat?
The best suggestion I’ve heard?
Don’t do anything new on race day.
Wear something you’ve run in before. Don’t try new shoes or new shorts that day. I don’t care how cute your new race outfit is. Don’t do it. The shoes you’ve been training in are fine.
Eat the same thing that morning that you’ve eaten before a run throughout your training. You’ll be nervous that morning – I can’t think of a single race I’ve run that my stomach hasn’t been filled with butterflies that morning. Just eat what you can. You’ll be fine.
Oh and I hate to break it to you – there is no need to carbload for a 5k so you can forego the giant pasta dinner at Olive Garden the night before. 
4. Enjoy!
Seriously – enjoy every moment of the race. Like I’ve said before, the race is your reward for all the training you’ve done. Feed off the energy of the runners around you. Relish the sound of the spectators cheering. This is YOUR race – you’ve earned it!
I really hope this has inspired at least ONE of you to try a 5k. I don’t care how out of shape you think you are – you CAN do this! Let me know if you decide to sign up – I’ll be cheering for you!!!
Need more inspiration? Check out these inspiring race recaps:
thewannabeathlete@gmail.com
I ran my first ever 5K last March, but I haven’t ever ran another one. I lost my motivation after that, and have been trying to work my way up to it again. I need to sign up for one, but just haven’t yet.
Love this advice! I have always been a “sign up now, then start training” gal. There are always 2 or 3 races at a time that I’m already registered for because having the financial commitment helps keep me motivated to follow through with my training! (I’m already registered for events in May and once registration opens I’ll have July and October events on deck too!)
I love this post and it comes at the perfect time for me. I signed up for my first 5k- It is in April in the Outer Banks. I decided over a year ago that I wanted to run this one, but I have never ever run a 5k. I am not a runner at all, in fact I am not an athlete. I have absolutely ZERO athletic ability. I did just what you said in your post- I signed up before even starting to train. I have been doing C25k and I love it . I love the feeling I get from running- the sense of accomplishment, the energy, the time I get to myself- (as a mom of 3 I don’t get a lot of time alone but when I run I can get lost in my own head for a while.)
I also want to be a good role model for my 3 daughters. I am always telling them it is important to eat healthy and exercise, but if they don’t see me doing it too, it will just be empty words. My oldest is 8 and she is definitely our athlete so far. Whenever I do get the time to work out, the two oldest ones join me ( which makes Yoga quite interesting!) I am looking forward to the my daughters cheering me on, and seeing Mommy accomplish something like this. It may just be a 5K, but for me it will be so much more.
I literally teared up reading your comment. I am SO proud of you. What an awesome example you are for your daughters! Please keep me posted and let me know how it goes!!!!
Great advice. I would also add–don’t be intimidated. Yes, there will be fasties there, but most people aren’t in that category. You’ll find plenty of people your own speed out there.
You are so right about just biting the bullet and signing up for a race. I just completed my first 5k last weekend and I had so much fun! I used the C25K but modified it too. When race day came, I ran the whole thing and was super proud of myself. I also loved how encouraging everyone was at the race.
I liked it so much, I’ve signed up to do another race in a couple weeks!
I’m new to your blog, and I don’t even remember how I stumbled upon it, but I’m so impressed by you! I recently started the C25K program and I’m loving it. I just started looking into local 5Ks for my first race, so this post came at the PERFECT time! Thank you so much for letting us peer into your life.
Great blog!! I have signed up for my first 5K, it isn’t until 1st July so plenty of time. I started doing the C25K programme and fell off a bit. The other day I surprised myself by walking for 3 minutes then just decided how long I could run for and managed 20 minutes…! Now I just need to try it again this evening
great tips!
enjoy Princess..wish this S. FL girl was goin!
Wonderful post!!!! You’re so right; ANYONE can do it!!!
I used to be a running-hater, but last fall I ran my own first 5k! I kind of jumped right in (already fit in other ways, but not running), and I did it
I had butterflies, but ate my banana as usual. I ran as long as I could (a mile and a half), and then allowed myself to walk/recover during breaks between songs on my iPod, and after crossing that finish line, I was smiles all day long. Even got a medal for 3rd in my age group! (Don’t worry; it was a small local race. But it did give me a souvenir, like you said.)
You can see my first 5k race recap here: http://dareyouto.blogspot.com/2011/11/i-did-it.html
It really was the best feeling in the world to finish. ANd I’ve continued running! Your advice here for newbies is spot-on. (Listen to Callie!!!)
great and easy advice. People are so intimidated by the 5K when really it should be a fun experience.
Thanks for this! It could be great I you could also do a post on running a 10K, because I am debating whether to do my first…