I ran my first 5K over the weekend. I think I'm hooked now...

2015-12-14T14:42:56-05:00

I ran my first 5K over the weekend. The Ugly Sweater Run in DC. It was not timed and more of a social run than anything. Any tips on gear, stretching or techniques? I'm thinking of doing another one.

Response by MSgt Curtis Ellis made Dec 14 at 2015 2:44 PM

2015-12-14T14:44:51-05:00

Congrats! And I see you're already looking forward to the next one! Cool! I don't really have any techniques, just stretching and hydration prior. Good luck to you! :)

Response by Sgt Aaron Kennedy, MS made Dec 14 at 2015 2:54 PM

2015-12-14T14:54:02-05:00

Congrats!!! The wife & I are doing Surfn Santa down in VA Beach if you are feeling froggy next weekend. It's a 5 miler, and has a medal....

1) The goal is ALWAYS to finish feeling good. NOT HURT. It's okay to push yourself. Be worn out. But don't hurt yourself.

2) The best stretching is walking & running. If you need to loosen up do a quick jog in "runner's village" for a 100-200 yards before the run.

3) Start SLOW. Then slow down from that. Adrenaline at the beginning of your first few races will bump up your first mile about 1-2 minutes faster than your normal race pace and burn you out. Learn to control that.

4) NUTRITION. NUTRITION. NUTRITION. Food is fuel. Your engine is only as good as the fuel you put in it the few days before hand. Make sure you have Carbs (complex), and they are the easiest to convert to energy. A little bit of salt helps as well if you get cramping in the legs. Don't over do it though.

5) Hydrate the day before. But keep it light the morning of (You don't want to visit the porta john).

6) Make sure your shoes fit right. After you've been training a couple months, check your shoe size again. Both mine and my wife's feet jumped up a size (we had an 8 year extended break). Wrong shoes will jack up your feet. If you are getting blisters, chances are your shoes are fit wrong or worn out (they're only good for about 400~ miles).

7) Dress in layers.

Hit me up if you have questions. I do about 30~ events a year.

Response by CW2 Private RallyPoint Member made Dec 14 at 2015 3:43 PM

2015-12-14T15:43:38-05:00

good deal

Response by SGT Jose Perdelia-Torres made Dec 14 at 2015 3:57 PM

2015-12-14T15:57:46-05:00

Welcome to the club. I would also suggest the following site: makeyeshappen.com

Response by CPT Private RallyPoint Member made Dec 14 at 2015 8:00 PM

2015-12-14T20:00:54-05:00

I recommend running with local groups or track clubs or friends. Once the track clubs train you up you'll love running all the more!

Response by LTC Curtis Madsen made Dec 14 at 2015 9:39 PM

2015-12-14T21:39:41-05:00

Two 5k's started it all for me in the fall last year. I'm up the one full marathon, seven half's and the Army 10 miler this year. I just ran two of the seven this weekend back2back. I will admit, I'm becoming an event junkie. Good luck with all your runs!

Response by CMSgt James Nolan made Dec 15 at 2015 9:52 AM

2015-12-15T09:52:34-05:00

I agree with CPT Private RallyPoint Member when I lived in B'ham, we had the very active Birmingham Track Club. They typically are for all level runners (from the couch to the serious), and are fun. Lots of events, tips, motivation etc

Response by LTC Private RallyPoint Member made Dec 17 at 2015 2:48 PM

2015-12-17T14:48:00-05:00

That's great. Try the Spartan obstacle races. If you think you are getting hooked on 5k's the Spartans will have you for sure.

Response by MAJ James Fitzgerald made Dec 24 at 2015 5:28 PM

2015-12-24T17:28:28-05:00

First of all, love the 'sweater look' for a race! Congratulations on finishing your first 5K race!

As a long-time runner (45+years), who no longer runs for time, I can tell you that running races gets in your blood and quickly, or at least it did for me. Unlike some of the other great advice you have received to your question, I believe that my motivation was greatly enhanced because I had one, two or three committed running partners. We would meet on Saturday and/or Sunday together, perhaps once during the week, if possible...it kept me motivated toward that goal, because I did not want to let my running partners down either, so I would encourage you to consider having running partners, and maybe you can find them through one of the running clubs in your area as well. As far as gear goes, it starts and ends with the right running shoes, and that is not the same for everyone...I would encourage you to find a running store that has 'runners on staff' to help guide you. You can get by without a lot of running clothing perhaps, but shoes are the key in my humble view for gear. I bought my gear, based on reviews of actual runners, advice received in Runner's World and my local running store's input. As to techniques and stretching, there are 'volumes' of information out there for you to review, and decide what is right for you and your circumstances. As for me, walking was/is my warmup, and then perhaps some mild stretching before starting, but always stretching at the end of my runs. Here is something I would encourage you to remember, your 'rest days' are equally important to the 'running days' in the training schedule. I reminded a friend of mine in TX about this recently, only to see him in a cast a few weeks before his first half-marathon. I cannot say it was not resting properly, but he has a huge drive to be successful, and I am guessing that may have been his downfall. I would also suggest some cross-training, if you start to run longer races as time moves along. There is one book that I used years ago that I felt was a great book on running and have recommended that book probably over 100 times to others...Jeff Galloway was the author, who was an olympian back in the day...in his books, he covers everything from running basics, to clothing, to how to prepare for races, including right up to and including race day...he has books, ranging from 5K through marathons that might help you, and he also conducted clinics around the country in the past, but you would need to check that aspect...he has a website that you may want to visit. I ran all types of races, APFT runs, 5k's, 10k's, 15K's, Army 10 Miler (once), half-marathons and marathons...although those long-distance days are in the rearview mirror for me now, I think the principles you learn as you read, study, listen to others, along with your own intuition, will allow you to have a long and successful running career, if you select that path as so many have. I have enjoyed sharing some things about running that helped me along the way. I wish you the best!

Take care...MAJ Fitz