Coach Nick is active in the Fleet Feet Schererville training programs. He brings a wealth of experience and knowledge to his coaching and trains both new and experienced runners to become stronger, more confident athletes. Here are some tips Coach Nick offers for running a 5K race:
The first piece of advice I can give is, have a great time with it! 5K’s are unique in the fact that anyone can do them! You can be any age, any fitness level, and you can walk or be as competitive as you want with it. Next piece of advice is pace yourself. Many runners/walkers go out too fast at the beginning. A 5K is not a long race, but it requires a little planning. Start off at a slower pace than what you want to ultimately go, and then after you get in a rhythm, settle into a comfortable pace. If you are running, start increasing your pace a little bit as you feel comfortable. If you are walking, make sure you walk with purpose! Also everyone loves encouragement, so if you pass someone make sure to give them a “Great job!”. Lastly before the race starts do a little warming up even if you intend on walking. Your muscles will thank you for it. If you intend to run the 5K, make sure you do some dynamic movements before to prepare. This may include gentle lunges, walking on your toes and then heels. Maybe do some standing squats to go along with it. Just make sure your movements are smooth and not erratic. After you cross that finish line pat yourself on the back. Go grab that after race water and snack you earned it! While you talk with your friends make sure you do a little static stretching, that is movements where you get into a stretch and hold it for a few seconds. No bouncing or movement just controlled movements with pauses. Follow these tips for a great 5K race experience!
