Perhaps you want a new way to stay fit and enjoy the outdoors more. Or perhaps you’ve heard your experienced runner friend talk about their time on the track and wondered: “Could I do that someday?” Whatever the reason, you’ve chosen to lace up your running shoes and hit the pavement — and that’s commendable. Why not motivate yourself on this new journey by signing up for a 5k race?
The 5-kilometre distance (3.1 miles) is a favourite among beginners and seasoned runners alike, and for good reason. It’s easy enough that most people can complete it, yet challenging enough that it requires structured training and nutrition. And given its popularity, you’re almost certain to find a race to sign up for at any time of the year!
So without further ado, here’s everything you need to know to prepare for (and ace) your first 5K.
How to train for your first 5K
Every successful race starts with a solid training plan. Keep these tips in mind when designing yours.
Start training at least six weeks out from your race
Just as with any new skill, running requires practice. As a beginner runner, you need enough time to build the endurance you need to last five kilometres.
Start with walk-runs
Walk-runs are exactly what they sound like — training runs that involve switching between running and walking. It’s a solid strategy to avoid overstraining your joints as you get used to the feeling of running.
Build up to the distance
Start with a one-kilometre run, maintaining a steady pace and walking whenever you have to. As your body adjusts, you can gradually go further.
Incorporate cross-training
Cross-training simply means any form of exercise other than running. Activities like strength training, yoga, cycling, or swimming are a vital complement to your training runs, helping you become stronger and giving your body a rest between runs. Strength training is perhaps the most critical part. If you’re a beginner, we recommend starting with bodyweight exercises and adding weights over time. Some of the best strength training exercises for runners include:
- Squats
- Lunges
- Lateral lunges
- Step-ups
- Planks
- Push-ups
- Romanian deadlifts
Remember to warm up and cool down
Whether it’s a run day or a cross-training day, warming up and cooling down should be non-negotiable. Exercising without warming up puts undue strain on your body as you “jolt” into action — yes, even if you’re an advanced runner! And cooldowns are key to helping your muscles and joints recover after the strain they’ve been through. We recommend spending at least 3-5 minutes on both.
Prioritise rest and recovery
A common mistake beginner runners make is to think that they need to run every day. In fact, this puts you at a higher risk of injuries by not giving your body enough time to recover. We recommend having one full rest day every week for optimal results. A second day can be devoted to active recovery, such as stretching or a gentle walk.
How to fuel for your first 5K
It’s often said that abs are made in the kitchen, and the analogy applies to running as well. What you eat is crucial to determining your pace and recovery as you prepare for race day.
It’s recommended that both new and advanced runners eat meals that are at least 50% carbohydrate. You need adequate reserves of carbohydrates to fuel your body over the race distance. In addition, you’ll need protein to repair your muscles and some healthy fats for energy. Here are some balanced meal ideas to try out:
- Oatmeal with berries and nuts/seeds
- Rice with dal, cooked vegetables, and grilled chicken/paneer
- Whole wheat pasta with tomato sauce, grilled chicken, and vegetables
- Toast with avocado and a side of eggs/chicken sausage
In addition, one to two hours before each of your training runs, fuel yourself with something carbohydrate-rich like an energy bar or a banana.
Last but not least — hydration! Drinking enough water is key to maintaining body temperature and healthy muscles as you run. We recommend drinking at least 2L a day, and more if it’s hot outside. You can also try electrolytes before your runs — these contain a balance of salts and sugars for more efficient hydration than water alone.
Get ready for race day
Here’s how to stay organised and give it your best on D-day.
Be sure to collect your race bib on time
Most races have scheduled bib pickups one or two days before the actual event. Make sure your name is spelt correctly and that the timing chip is attached.
Choose a race day outfit that you are comfortable in
Race day is not when you experiment with new gear. Pick an outfit that you have worn on previous runs and are comfortable in. We recommend choosing clothes made from moisture-wicking fabric that keeps you cool while giving you the freedom to run your best.
A lightweight tee is always a good option, paired with shorts that have a fitted inner layer to avoid thigh chafing. In addition, make sure your running shoes fit well and are in good condition. If they don’t fit properly, or if the soles are worn out, you put yourself at needless risk of injuries! Last but not least, make sure to pin your bib onto your clothes so that the number is clearly visible.
Get to the venue on time
Arriving at least thirty minutes before the race begins gives you enough time to find the start line, hydrate, use the restroom, and get warmed up. Many races also offer a group warmup event to get you into the mood of the event.
Slow down if you have to
If you feel like your legs are cramping or that you can’t keep up your target race pace, feel free to slow down or take a walking break. Remember — it’s all about going the distance!
Celebrate your efforts
Once you’ve crossed the finish line — congratulations! You put in the runs and the cross-training sessions, you fuelled for success, and you’ve made it all the way to your first 5K. Be sure to get a drink of water and a nutritious snack within 30 minutes of finishing to help your body recover. Most importantly — enjoy the feeling of accomplishment! Hopefully this is the beginning of a long journey with running.
FAQs
How long does it take to prepare for the first 5K?
We advise new runners to spend at least six weeks training for their first 5K. Your body needs to build up to the intense effort that running demands, and giving yourself extra time allows you to take it slow and avoid injury.
How long should a 5K take for a beginner?
Most beginner runners can finish a 5K in anywhere between 30 and 45 minutes. But we recommend not worrying about finish times right away. Your first 5k is about getting used to the rigour of regular training runs and cross training sessions and completing your race safely. That personal record can wait!
What is a respectable first 5K time?
On average, a 35-minute 5K (7 min/km pace) can be a good first 5K time to aim for. But again — don’t be disheartened if your finish time is slower. Showing up is an achievement in itself!
Can I run a 5K with no experience?
We strongly recommend training and building up to a 5K, whether you’re an experienced runner or just starting out. Training is crucial to ensuring that you can give it your best on race day without getting injured or burnt out.
How many days should I rest before a 5K run?
The day before your race should ideally be a day of rest, with some gentle stretching or walking at most. If you feel sore after your training runs, go ahead and take an extra day off — whatever it takes to be at peak performance on race day!
Should I carbo-load before a 5K run?
You may have heard your advanced runner friends talk about carbo-loading before a race. However, this is only advisable for much longer distances, like a half-marathon. Eating too many carbs before a 5K could upset your stomach and make you feel sluggish, since you aren’t used to consuming (or burning) that much energy.
Do I need to fuel on a 5K run?
If you have eaten a balanced meal the previous night and a carbohydrate-rich snack before your run, you probably won’t need any fuel during a 5k. That said, if you feel like you need some extra energy, go ahead and grab some electrolytes or cups of water from the aid stations.