How to plan a 5k run
How to Train for a 5k in 2023 (Don't Make These 6 Mistakes)
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training for your first 5k
don't make these mistakes [Music]
hello fellow rebel coach Jim here and today I want to help you avoid
the most common mistakes that I see when people are training for their first
5k now i've run everything from 55 meters to
40 miles and I've coached people through a variety of races
and there's certain mistakes that i just see people make over and over again
let's get right into them alright mistake number one
no plan people will sign up for 5k and they'll casually run here and
there
until it gets about a week or two away from the race
then they get scared and they start trying to cram as much running as they
can in those last several days it never works out well please
don't do this there are a ton of different
5k programs out there we have an excellent
nine-week 5k training program in our fitness app
Nerd Fitness Journey it will take people from absolute beginners
to finishing their first 5k link in the description below
whatever plan you pick you want to make sure it matches up well with you
that it matches up with your experience level
the time between the now and the race and your frequency of
runs how many times are you running per week three times four times
all these things are important to consider when you pick a training plan
so that it works best for you if you're not sure of your plan
or you just have trouble adjusting your plan as things get going
that's the perfect time to get a coach check out Nerd Fitness coaching in the
description below whether you're trying
to get your first 5k first chin-up
or lose those first 10 pounds all right mistake number two
not warming up properly now i get it running is easy
you can put on your shoes you can hop right out the door and you're
off this is the reason a lot of my high stress clients really like running
is because it is so easy to engage but this still isn't a good reason to skip a
proper warm-up I'd recommend the following first make
sure you foam roll any tight areas that you have often
times people's calves quads and hips get a little bound up
with running and could use a bit of foam rolling next
some light movements to warm up the joints
this really helps before you start hitting the pavement
and lastly take an easy pace for the first few minutes of your run
this will also help you warm up as you get into the training
your warm-up should make the training feel good and
rushing through your warm-up just sets us up for possible injury
and makes the running feel harder we've got some videos and articles to help you
on each one of those things links again in the description below do
you have a favorite warm-up exercise post it in the comments let me know what
it is all right mistake number three starting
off the runs too fast if you've just started running
or this is your first serious training for a 5k you'll get excited
you'll go out and you'll want to run fast you'll want to run at a really good
speed you won't quite have the feeling of how fast or slow you should be going
so you'll get out there you'll get excited you'll take off like the Flash
what then happens no surprise is that you're gonna feel terrible during that
run you're going to burn out slow down and
then just think to yourself run is not for me when instead you
should start slower than you think go along at a
conversational pace this is a pace where you'd be able to have a conversation
with someone next to you if you were running with them
then you can speed up later as you feel good and as the weeks progress
all right mistake number four no focus on
the non-running things what i mean by that is all the things that support your
running now i already mentioned before we want
to plan for our running we at least want some sort of intention
on the non-running aspects of our training
to really help things this would be things
like stretching I have never met a runner who stretches enough
nutrition fueling the body for your training runs
and sleep we all know how important sleep is
and how it supports everything that we do again
you've got a plan for running set some helpful intentions
in those areas we've got plenty of videos and articles to help you with
each one of those links again in the description below
all right mistake number five not running in the same conditions
this means that our training should as closely match the race conditions as
possible
the first big thing being running in the same
shoes and clothing do not i repeat do not buy a new pair of shoes
for the day of the race you want the shoes for your 5k to be the same
shoes you've just trained in for the past several weeks
same thing with clothing you want to know how that clothing acts
during a run so you're not surprised the day of your race
the next thing to consider is what time you run if your 5k starts in the morning
and you only do afternoon and evening runs it will feel different
this might be a little more difficult to do for most of your training
but as the race date approaches I would definitely recommend
getting in some runs around the same time
and the last mistake i'll leave you with today is not setting realistic
expectations now by that i mean i see a lot of people
get ready for their first 5k they've never run one before and then
they get disappointed if they don't hit a certain time
or they have to walk for part of the run that's totally
fine if you are training for your first 5k
just finishing it is more than enough the whole thing from
training to racing is going to be a learning experience
don't necessarily worry about times or running the whole thing
just have some fun you should want to do it again
feel free to dial in more specific times higher expectations the next 5k you do
all right party people hope this helped so again remember
have a plan warm up properly start slow focus on all the non-running stuff
too run in the same conditions and set
realistic expectations i.e. just have some fun
take care and all the best with your first 5k
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post up something new as I mentioned check out our awesome
fitness app nerd fitness journey where you can level up your character as
you level up your life and if you need some guidance and
accountability on your first 5k or your 500th 5k check out Nerd Fitness
Coaching link in the description below all right
see ya gotta ru
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