Running a 5K for the first time

Tips for running a 5K for the first time

When you’re ready to take your running game to the next level, participating in a 5K is a great way to ease into racing competitions. If you’ve never participated in one, here are some helpful tips to leave you feeling prepared.

On your mark

If you want to run a successful 5K, it’s important to work your way into one – and that means training. Give yourself enough time to prepare, even if that means starting to train weeks or months before your race. You’ll feel better prepared and ready to conquer those 3.1 miles. Consider one of these guides to develop your training schedule:

Get set

As race day approaches, there are a few things you can do to prepare your body and ease your mind for the race.

  • A few days before the race, increase your daily water intake and make sure to avoid chugging a bunch of fluids right before the race, which can cause a stomach ache.
  • The night before, lay out everything you’re going to wear and bring to the race. Don’t forget your socks, water bottle and activity tracker.


Don’t let race day nerves get the best of you. You’ve trained hard for this moment, so be sure to put your best foot forward (followed by another and another…). You’ve already thought about the obvious necessities for the day – comfortable attire, running shoes and your race bib – but there are some other important things to consider.

  • If your race is in the morning, eat a breakfast that’s light in fiber and fat because they take a long time to digest. If your race is later in the day, try to eat light and healthy all day.
  • Since this is your first 5K, you may be wondering what to expect when you arrive. Be sure to get to the race plenty early to allow yourself to park, check in and familiarize yourself with the location.


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