Here is one for beginning exercisers, walkers, walk/runners, and joggers.

What to Expect at Your First 5K


As an Endurance Coach Fitness Trainer I have coached hundreds of people to the participation in their first endurance event.  Some people start with a half marathon or marathon, but the best idea is to do a 5K for your first one.

The minutes before the start of the race may be nervous, but if you prepare diligently you will have nothing to worry about. 

The philosophy of my fitness coaching program is to set a goal to train towards.  For most participants that first goal will consist of a 5K Fun Run.  If you have never done one before, what is this all about?

First of all, a 5K is the gateway to endurance events.  It is the shortest standardized distance at 3.1 miles.  The vast majority of exercisers have the ability to complete 5K under 1 hour, with 25-45 minutes being the most common range of times.

Do not be intimidated by an event called a 'race.' A few speedsters at the front of the field may be racing competitively, but most people are there to just finish and get some exercise.  You will notice participants come in all shapes and sizes.  Your biggest competitor will be yourself, and if it is your first 5K you have nothing to compare it to.  So no stressing about competition, please!

Sign up for an event along with several friends so you can keep each other motivated in training.

Also you will find other participants very supportive if this is your first event.  Ask for advice and tips beforehand.  Celebrate like crazy when you finish.  And most of all have fun!  This day is a celebration of the work you did to get ready for it, and hopefully a stepping stone to bigger and better fitness experiences.

The feeling of coming in to the finish line can be indescribable.

A few tips:

• The fee for registration goes up as it gets closer to race day.  Register early and start training towards your goal. 
• If the course is nearby, practice the route a few times at an easy pace so you know what to expect.
• Arrive early on race morning so you have time to get oriented.  This will allow time to check-in, use the potty, and get warmed-up.
• Do some easy walking or jogging, and a few gentle stretches, so that when the race starts you are ready to go.
• Above all else, make sure to have fun!

The author with his father after finishing his first 5K, the Des Moines, IA BeaverDash.