If this is your first 5K, CONGRATULATIONS! You are about to embark on a fantastic journey that will honor your determination and celebrate your effort. To help you stay on track and achieve your goals, I’ve written down some encouraging reminders below. I can’t wait to see you triumphantly crossing the finish line under the colorful inflatable arch on May 13!!
1. Remember to start small
At the beginning of your training regime, it is important to focus on shorter milestones and work your endurance in little steps of distance, one kilometer at a time.
2. Create a schedule and stick to it
Training for anything requires consistency and planning. Reach out to a running coach, a running club or seek the assistance of online training platforms to map out your training calendar leading up to your 5K. Planning ahead will allow you to properly prepare and set you up to feel confident leading into the event.
3. Celebrate your victories
Just as it is vital to create a running schedule, it is equally important to cheer your successes along the way. Establish goals and reward yourself for each mini achievement!
4. Training buddies are great motivators
Grab a friend and commit to run together 1-2 times each week. Having an accountability partner can make early mornings or longer runs more exciting and it feels good to keep your partner on track! Running your first 5K together will be that much sweeter of a victory and a stimulus to do another.
5. Trust that speed comes with time and it will get easier!
As you become consistent and build momentum in your training routine, each milestone will be easier to achieve and you’ll see your speed start to build. You cannot jump from 0 to 3.1 and expect your body to love you - be patient with yourself and you will be surprised at how quickly those miles go by!!
6. Change it up! Running isn’t the only way to prepare to run
Although this may seem counterintuitive, other forms of exercise will enhance overall fitness levels and strengthen the muscles needed for running. Try a spin/cycling class or a HIIT( High-Intensity Interval training) class at your nearest gym, go for a swim, rollerblade or lift weights. Staying active in any way will help build your confidence and cardiovascular capabilities.
7. Don’t skip on sleep (if you can help it!)
Sleep is necessary to recover and refuel. Consistently storing up on numerous full nights of sleep is more powerful than any last minute workouts or high energy drinks. Carve out time for rest and relaxation. Make sleep a priority before any event where you want to perform well.
8. Build time in for stretch and drink water
I think both of these tips might go without saying, but it can’t hurt to reiterate the benefits of stretching and hydration: each prevent injury and help you to feel your best. Try a yoga class to mix up your training and elongate those muscles you’ve been building!!
9. Everyone has to start somewhere and GOTR 5K is a great place to begin!
The Girls on the Run 5K is untimed and not a competition. For that reason, it is a perfect opportunity to prove to yourself that you can do this among hundreds of supportive, smiling and joyful participants.