Wednesday, September 29, 2010

Advice For Running a 5K

I am joining several other DC bloggers in running a 5K. There’s only one problem: I have no idea what I'm doing. Sure, I regularly run multiple miles while working as a soccer referee, but this generally involves sprinting, walking, jogging and standing still all in succession. However, I’ve never run 3+ continuous miles before. Therefore, I need some advice from you runners out there.

How does one train for a 5K? Does the fact that the 5K is coming up this weekend impact the training?

What do I do with my keys and cell phone while running?

What should I eat or drink the night before or morning of the race? I generally have a bowl of cereal (Honey Nut Cheerios or Lucky Charms) prior to working as a soccer ref. Not sure if this is the best idea, but that’s how I roll.

Is it rude to run a 5K while wearing an iPod? Does the fact that I don’t own an iPod change your answer?


Brendon said...

1. Typically, you'd work your way up to running 3.1 miles starting at 1 mile, then going to 1.5 the next week, then 2 the next week, etc. The fact that it's this weekend doesn't really allow you to do that. I couldn't really tell you how to train for a 5k in 3 or 4 days. I think you'll be OK since you are in shape from being a referee. Just make sure you pace yourself.
2. They say you're supposed to eat pasta the night before, but I've also read that it doesn't really do anything for you. Still, that's typically what I eat the night before a race. Just make sure you don't overdo it. Just have a regular portion.
3. The morning of the race, you should probably go with what's familiar. Again, don't overdo it because you don't want that stuff sloshing around while you're running. Also, try to time your meal so it's about an hour and a half or two hours before the race. I typically go to Duncan Donuts and get two donuts and a medium coffee before my races.
4. I can't imagine running without an ipod or something that plays music. The music distracts me so I'm not thinking about how much more I have to run and I don't have to listen to hear myself breathing heavy.

Hope this helps... Good luck!

Marc said...

As long as you just take the keys you need (car key & house key) it won't be a big deal. If you don't have jogging shorts with pockets, you can loop them through your shoe laces.

Eat whatever you normally eat and drink a little extra. Poop before you leave the house and pee right before the run starts. Eat donuts afterwards.

Good luck!

lacochran's evil twin said...

Hubs would hold your wallet and keys, I'm sure. (He likes joy riding and being a big spender.)

Bram Reichbaum said...

If it's this weekend, I'd try possibly gently jogging 5K (that's like 3 American miles, right?) tomorrow, once, just so you have some idea.

Stretch stretch stretch, and hydrate hydrate. Make sure the soles in your shoes are supple & bouncy. I agree, eat what's familiar (bananas seem to work well) and yes poop in the morning, omg that's brilliant advice.

Anonymous said...

Is it this weekend? Then you're SOL.

But if not, then I'm using this:

Johanna said...

I think you'll be fine - as a good friend of our says, "you can stupid your way through it." If you're used to running around while refereeing soccer games, you can definitely eek out 3.1 miles. We're running a 5k this weekend, too!

Marc said...

Go get 'em, killer!