A 5K race is one of the most popular distances for running races, as it’s relatively short, making it very accessible for those who don’t run regularly. That said, there are a few things you should know before setting off on the course.
Even someone who is generally inactive (assuming he or she has been cleared to run by a doctor) can be ready to run or run/walk a 5K with two to three months of training. I like to encourage new runners to train for a short-distance race such as 5K because having a race as your goal is great motivation to continue running.
The 5K is arguably the most popular long-distance race in the running world. At 3.1 miles it’s not too far that it’ll leave you crawling, but it’s far enough for a decent challenge.
What should you eat before running a 5K?
Unlike a half marathon or a marathon, you won’t need to load up on carbs before a 5K. That said, the right pre-race nutrition is important and will prevent you from struggling with stomach issues on the course.
Experts recommend that you get to the start line well hydrated, but this means ensuring that you’re hydrated for the days before the race, rather than downing water on the morning of the race. The chances are you’ll have enough energy in your muscles to not eat anything on the morning of the race.
If you do prefer to eat, opt for something light one to two hours before the start of your 5K. Keep the meal low in fiber and fat, as they can take a while to digest, and opt for something like porridge, or peanut butter and toast. Make sure you experiment with what works best for you and your body before race day — the golden rule is nothing new!
On the course, you won’t need to worry about gels or sweets to get you around the course. Also, be careful not to take on too much water on the course. If you’re well-hydrated going into the race, you shouldn’t need to take on too much liquid on the run. As a general rule, sip water to thirst; don’t stop at every drink station because other runners are.
How to Run a Fast 5k:
Training for a 5k race is no easy feat. 5k is a tough distance that pushes you out of your comfort zone and then keeps you there. Whether you are starting a 5k training plan for beginners, or you are gearing up to run your 100th 5k race, these tips for running a 5k will help get you ready.
These Tips for running 5k will help you understand your pace, and allow you to keep pushing even when your body is telling you to slow down.
Run Slow To Run Fast
Runners often overlook the importance of a slow run in their 5k training plan. Easy runs are manageable yet stimulating efforts that set us up for success on our faster, harder training days. So how do you know if you’re in that “easy zone”? After all, everyone is different. The best way to measure this is by tracking your breathing. An easy effort is a conversational effort.
You don’t necessarily need to talk the whole time but ask yourself if you could hold a conversation while you run. Would you be skipping words to catch your breath? If so, scale your effort back a little. These easier runs are aerobic efforts that serve as springboards for our faster, “race-pace” efforts as we train for a 5k.
Structure of speed sessions:
Go for a run on a familiar route, ideally no more than 5K. Run at a quick pace, above what you’re comfortable with, for 1 minute straight. Walk for 1 minute to recover then repeat. Repeat this for at least 6 reps on your first speed session.
As you get quicker and find the pace easier to maintain, increase the time to 1 minute 30 seconds and the reps to 8. Keep increasing the time and reps as you get comfortable with each level.
Have the correct technique:
Posture
Posture instrumental in a successful 5K. Common among runner who sits at a desk all day or those who may drive is the ‘sitting’ running style. This is where the hips seem to sit down into the running stride, meaning energy is directed to the ground. Stand tall and lean forward from the ankles.
Head position
When you running, keep your chin down a little bit but don’t look at the floor. Imagine there’s a string going through your body, keeping you centered. Look where you’re going and try not to look behind you. Keeping the head nice and still means a relaxed, focused and steady 5K run.
Feet
Try landing within the midfoot and the ball of your feet, so the shock of hitting the floor is reduced and distributed evenly. This way, you can establish a steady rhythm and work smoothly throughout the race.
If you strike the floor with your heel first, your ankles are coming up against lots of pressure. Not only can this be painful and lead to injury, but it can also lead to a slower 5K.
Develop your aerobic system by running more
A 5K race is typically 90% aerobic, which refers to how effective your body is at using oxygen for activity. If you have a high aerobic capacity, you use oxygen more effectively to fuel physical performance.
Running more miles means your body becomes more effective at distributing and using oxygen. Try increasing weekly miles by 10% each week. For instance, if you’re currently running 15 miles a week, make next week 16.5 miles, and so on. Once you up the weekly mileage, your aerobic system will dramatically improve and your 5K time will quickly increase.
Eat properly for a faster 5K
Cars, fridges, and phones, all need fuel to function. You are no different. To run your best 5K and get an optimal time, you need fuel. No two ways about it.
Carbohydrates are your go-to pre-run fuel source. They raise blood sugar and glycogen levels, so your muscles can function properly during the demanding 5K. A banana, peanut butter, or jam on wholegrain toast, an energy bar, Greek yogurt, and berries, or porridge and almonds, are excellent choices.
Sleep well
Get plenty of shut-eye so your body is restored and ready to take on the challenge. 5K races are usually early in the morning, so will require you to go to hit the sack at a decent hour the night before.
Not only is turning up to the starting line dazed and confused no fun, but it will also hurt your chances of a personal best. Watching coronation street on catch-up, messaging the squad on group chat, doing a crossword puzzle, or watching funny YouTube videos the night before, won’t help.
Practice on the 5K course you want a fast time for
No two courses are the same. Some are flat, some courses have hills, some are on trails, and some on the road. Each course will have its subtle differences here and there. Maybe there’s a corner at mile 2, perhaps there’s a bridge to cross or even a narrow footpath. Being aware of the course you want a faster time for will pay off come 5K day.
You’ll be familiar, knowledgeable, and able to imagine what’s coming next, so you can focus solely on your time and not the environment.
It pays to get some practice in, on the course you want a faster 5K time for. For instance, parkrun is always held at the same location each week. You could practice on the park run course throughout the week to get more familiar and comfortable with it.