It started out easy. Well, not easy, but easy enough. I was feeling great, and running with the head of the pack. Even though I started out fast, I was feeling pretty good.
Then the one mile marker hit. I was breathing heavier, and my legs were beginning to feel like lead. "Uh oh," I thought, "started out too fast again." Willing myself to make it through, I passed the 2nd mile marker, quite a bit slower than the first.
The third mile was brutal. Wheezing, forcing myself to take another step and ignoring the feeling of puke rising from my stomach, I somehow pushed forward. It was the slowest mile of all.
If your 5K race sounds similar to my above recollection of many of my shorter races, you are not alone. Most of us train for longer races, from the half marathon to full marathon as our main goals. However, we naively think that we can sign up for a 5K on a whim and it will be a piece of cake. By mile three, we realize how wrong we were, wishing never to run another short race again.
But you CAN master the 5K! Just because you are training for a longer distance doesn't mean you have to succumb to slow and painful 5K times. Here are some tips for getting ready for that shorter distance:
1. Play with Speed: With distance running comes long, steady miles. Before you know it, you're running the same pace for every run, from long run to tempo to races. You then get used to that steady pace, and your body is not used to running faster. So you have to practice speed! Begin by adding some faster surges into a shorter run during the week. If you want to get more serious, get on a track and do 800 or 1600 meter repeats at 5K pace. These faster workouts will be challenging, but will get your neuromuscular system used to running a faster pace, helping you in the 5K
2. Sign up for more than one 5K: The first 5K you do will be hard. Your body just won't be used to racing that distance. So plan out a few 5Ks that are 3-4 weeks apart. By the 3rd or 4th race, you will feel much better than the first few.
3. Warm Up: Warming up is one of the most important things you need to do before you run a faster race. Shocking your body by starting a 5K with no warm up will spike your heart rate, forcing you to use your anaerobic energy system more and will cause you to run out of energy before the end of the race. A 2 mile warm up will loosen your muscles and ready your body for the hard work ahead.
4. Start out slow: Don't rocket out of the gate like a jet-propelled engine, or you're only going to last the first 1/2 mile before you begin slowing down. Starting out too fast also spikes the heart rate, and will use up short-term energy stores, wearing you out before the end of the race. Start out slower and try to build speed as you go. Again, you may have to run a few 5Ks before you figure out your best starting speed.
5. Allow for Post-Race Recovery: Even though you're only racing 3.1 miles, your body needs ample recovery after your race. Faster paced races put strain on the muscles as well as the joints and ligaments. When you're running faster you are also running in a different position, leaning foward and running on the mid-foot to forefoot. This can cause muscle soreness in different areas than you're used to. Take it easy for the next day or so after your race, allowing for recovery time.
Whatever your preferred race distance, a 5k is a fast and fun event that can be enjoyed. So don't shy away just because you're used to running longer-you just might find a new favorite race distance!
