How to Run 5K: Training Tips from a Coach
Photos by Marques Jackson Photography.
Learn How to Run a 5K and Have Fun Doing It
By Marnie Kunz
If you’ve decided to run your first 5K, congratulations, this is a big step that is your entry into the fantastic world of running! When I ran my first 5K race as a cross-country runner (in definite throwback territory here), I hated it and felt like I was dying. Now, all these years later, fast forward past cross country practices, track meets, and the NYC Marathon, and I am a running coach. I love to help beginners learn to run and ENJOY it. So let my pain spare yours - here are some of my top tips for how to run a 5K and how to train for your first 5K race.
Follow a Training Plan
The first step to help you learn how to run a 5K is to find a great training plan. A well-designed training plan will help you get from where you are now to the finish line. And whether you’re a beginner or an advanced runner, a training plan will reduce your risk of injuries and overtraining while challenging you to become a better runner.
Take It Slow
Once you sign up for a 5K, it’s easy to get swept up in beginner’s euphoria and start training hard, running more than your training plan recommends in the first few days. This is a surefire way to end up injured or burned out and back on the couch. Resist the urge to do too many miles too soon and stick with your training plan. Trust the training process, and you will get there.
Follow the Plan
Follow your 5K training plan and trust your coach. As mentioned, you don’t want to do too much too soon because you’ll end up injured and burned out. However, have faith that your plan will work. It just requires time and consistency to build up to running 5K.
Consistency is Key
Like so many things in life, running takes practice. One great run or workout won’t get you to the finish line of your first 5K race, but all your training and hard work will get you there. So if you miss a day or two of training, don’t panic or give up. Instead, pick back up the next day with your running program, following the workout plan. Sometimes runners think they must double up and do twice as much running to make up for a missed day, but this will increase your risk of injury and burnout. Instead, it’s better to pick up where you left off and forget the lost training day.
Post Your Goal
Once you set your running goal, post it in a visible place. You can post your goal on social media or IRL. Posting your goals gives you visual inspiration and a reminder of what you’re doing. Think about why you are running a 5K, and post that. If you are running for your health, for instance, you can post a picture of yourself looking happy and healthy or a photo of your family, who motivates you to stay healthy.
Stay Accountable
It’s easy to feel alone or get discouraged in your training, so enlist the help of friends or family. Tell them your goal; they can cheer you on and encourage you in your training. You may even have a partner or family member who wants to join and train with you. Since we are more plugged in than ever, it’s easy to go online and find a running club or group to stay encouraged.
We’re here for you too! Follow and tag @Runstreet on Instagram for an extra boost of cheering from us.
Get Social
Running with others is an excellent way to stay motivated and have fun. Run with your partner, a friend, or your dog, and you’ll enjoy bonding time while encouraging each other. For more fellowship and support, join a local running group. Veteran runners are always happy to show new runners the ropes and share shoe recs, race tips on how to run a 5K and more.
Preparing for Race Day
If you’re running your first 5K, here are a few tips to help your race day go smoothly:
Pick out your race clothes the day before and have everything ready so you can get dressed and leave immediately in the morning.
Dress for the weather. Wear moisture-wicking running clothes.
Run in the shoes you train in. Don’t try to break in new running shoes on race day. Stick with the shoes that work in training. If you get new running shoes, give yourself at least two weeks to run in them before the race.
Arrive early. Allow extra time for packet pick-up, bathroom breaks, and warming up.
Pace yourself. Resist the urge to start fast. Hold back and keep a steady pace. If you feel good running, you can increase your speed in the last mile.
Enjoy the experience! Remember why you’re running, stay focused on your goal, and try to savor the whole experience. Running is a gift that not everyone is able to do, so try to appreciate it.
Cheer for other runners. One of the best elements of racing is the community spirit. You’ll see people of all backgrounds working on meeting their personal goals and others cheering. Cheer for other runners once you finish your race, and keep the supportive spirit going.
These tips can help you learn how to run a 5K and make the most of the experience. What enables you to stay on track with your 5K race training? Tag @Runstreet on Instagram to share your workouts and get cheered on. If you need a stellar 5K training plan designed by a running coach and trainer (me:), head to our Runstreet Training Center.
Happy running to you, and enjoy your race! 😊
Related Posts: 5 Speed Workouts for 5K Success, Best Training Principles to Lose Weight, Interval Training for Beginners
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, Brooklyn resident, Akita mom, and the founder of Runstreet.
