8 Lessons from My First 5K Race

The Most Fun You'll Have Running

-- By Nicole Nichols, Certified Personal Trainer and Fitness Instructor

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I never considered myself a runner. I ran maybe once a week for 30 or 40 minutes, and then I wouldn’t feel like doing it again for a few days. Needless to say, I never really “get better” at running—I pretty much stayed the same because I didn’t put time into it. But after I read a recent SparkPeople article about the benefits of taking part in charity races, I was really motivated to try one myself. I thought that maybe running for a cause would make running less boring—maybe even fun—and encourage me to do it more often. So this past weekend I laced up my new running shoes for my first 5K race.

Now, I really didn’t train properly for this 5K (3.1 miles), but I figured I was in good enough shape to handle it, as I do cardio regularly and run my occasional 3 miles without any problems. Here’s what I learned along the course:

1. Don’t be nervous. I'll admit that I was nervous once I arrived! I was having flashbacks to high school track meets, which always put butterflies in my stomach. I mentioned to a friend that I felt nervous and he said to me, “Don’t be. There will always be people who finish before you and people who finish after you.” And he was right. I knew that I wouldn’t finish in last place and I knew that I wasn’t competing against the other runners—I was there for me.

2. Pace yourself. I am no good at this. I started out running faster than I’ve ever run in my life. I think the adrenaline got me going! But I was also near the front pack of people who are really, really fast. So I sort of stayed with them the best I could, even though their pace was much faster than what I could handle. I finished my first mile in under 7 minutes (believe me, I am as shocked as you are), but lost steam along the way and each mile thereafter was slower. I liked that the fast runners really pushed me to work harder, but if I were to do it again, I’d try to find people closer to the pace I could keep up with more comfortably.

3. There is no shame in walking. Some people run; some people walk. Others do a little of both. Even the fastest runners pulled over to the sidewalk to take walking breaks along the way, and I was one of them! I wouldn’t have thought that I would need to walk, but the combination of a fast pace and steep hills (and maybe the lack of training) made it necessary for me. I took walking breaks four times throughout the short race. Once I got my heart rate down, I’d start jogging again.
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About The Author

Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health promotion and education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

1PRINTSHOP

Good for you! I ran my first 5K last year. I began with Sparkpeoples' Virtual 5k and found a 5K in my area that ended with the Virtual time. I was 54 years old, never been a runner since high school. So when I crossed the finish line in 35:51, I was thrilled! My second 5K was a much different course but I finished that one too. I look forward to more training and more races this summer! It is an experience that is fun, exciting and very hard work all rolled into one. - 3/8/2013 9:51:14 AM
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ESTHERDILL

Great article and congratulations on your first 5K. As you pointed out, runners come in all sizes, shapes, and ages. A 5K race is the perfect distance to challenge yourself and most races provide a fun atmosphere so unless you are trying to come in the top ten or so, you should just enjoy every step you take.

I was a casual runner, occasionally entering a 5 or 10K here and there until I turned 50 and wanted something more of myself and decided I would do my "bucket list" race and train for a marathon and haven't stopped. Well, 12 years later I am running THE Boston Marathon. I have asthma, arthritis in my right knee and hypothyroidism so just completing a marathon, let alone qualify for Boston was a big challenge for me. So an average runner certainly at any age (baring any serious health issues) stands a chance if they want to commit to such endeavors. Good luck on your continued running. - 3/5/2013 1:54:20 PM
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SNYDERSOFVLORA

one suggestion for first timers and beginning runners is to get on the internet and look for some videos on good running form. These can save you a lot of pain and reduce the risk of injury! - 3/5/2013 3:58:51 AM
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SNYDERSOFVLORA

wow I could have written this article- my first 5k time was 27 minutes something and I ran my first mile in 7 minutes. It was uphill from there! But it was fun. I am 54 and decided last year that I would try a 5 or 10 k. Then since I have coached a lot of sports and know that fundamentals are important, i decided to go to the internet to check out the fundamentals of running. I realized I had been running in a way that was hurting my knees, ankles, hips, back etc. I was a heel striker and that is not good, Changed my form a bit and now I actually enjoy running!
Good suggestions in the article- mostly just relax and enjoy! It is great if you have a good running partner too! My daughter-in-law was great! she loves to run and was willing to slow down for me! - 3/5/2013 3:56:23 AM
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SATILLA1

I just signed up to run my first 5K EVER! I'm 48 and sit at a desk. I have about 3 months to train but I'm scared. I'm a walker not a runner but it's exciting to have something to work for. Thank you for the article. - 3/4/2013 3:21:29 PM
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MYYEAR51

Wow, this was really motivating! - 3/4/2013 2:53:40 PM
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HOTHANDSHARRIS

I know this is irrelevant to the post but there is a park near me that when I was at school I could run it in 5.04 its 3/4 of a mile. I am itching to go and try and run it without stopping to see how long it takes me now I'm 40 and with a good 3 stone to lose. - 3/4/2013 2:32:52 PM
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HOTHANDSHARRIS

What a great,inspiring, motivational post. I fancy you will break 25 minutes next time. Where about's did you race? Anybody in Northampton fancy pairing up ? - 3/4/2013 2:27:17 PM
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WORUSH

I had a lifestyle epiphany in September 2009 and started out walking and riding my bike. My sister, step son, daughter and other family members saw that I was going through some tough times and joined me on my walks and rides. I started getting bored with just walking so I started running along with my walking and soon everyone had decided to train for the Wine and Dine Half Marathon at Disney World in October of 2010. I began training, started running 5ks the following spring, through the summer. I then began training for the Half Marathon. Well come October I was ready and ran the Half Marathon. I can't say it was "Fun" while I was doing it, but when I crossed that finish line I felt like I had just conquered the world. I did it at age 53. The one thing someone told me was that don't worry about finishing last, you won't. Have "fun" running. Now I have to get back training for a 5k on April 1st. - 3/4/2013 12:00:35 PM
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MARFERN

I ran my first 5K at 60 years old last year. Yes, I was apprehensive about doing it, but I did train. I kept telling myself I could always walk it. Once I started the race, I ran the entire trail. Afterwards I treated myself to a filet mignon!! I don't have an extensive athletic background, just walking, swimming for leisure and a little tennis. It was a real high plus I was the winner in my age group. I was the only female who showed up to run! Go ME!!!! Also, last year I weighed 10 pounds more than I do now. - 3/4/2013 8:44:09 AM
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BARCONIUS

I started training for my first 5k about a month ago. I'm planning to walk, but this was encouraging. I learned a thing or two I hadn't thought of, and I'm really looking forward to it. - 3/4/2013 8:24:07 AM
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SHERRICIP

This is perfect timing! I recently had gastric bypass surgery and have lost 75 pounds. About 3 months ago I started jogging. I am now up to a 3 mile, 11.5 min/mile pace and am entered into my first 5k in 1.5 weeks. I've been so nervous about coming in last, or the nerves taking hold and not being able to finish. This makes me feel so much better!! - 3/4/2013 6:03:12 AM
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WAYCAT

This has come just right for me.
I've signed up for my first ever race - Race For Life which is in June here in the UK.
I've always worked out so have a good level of fitness, but in the past 3 weeks I've been incorporating more focused training runs.
I know my race us still several months away, but I can't be TOO prepared can I?
And besides, I'm loving running with a purpose in mind. - 3/4/2013 5:49:46 AM
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GKOSTOVA04

It's funny I did a similar thing. I just thought I can manage a 3k, so I signed up and did it. My time was 27:42 and I thought I could have done a bit better if I was not feeling that tired when the race started. It was a charity race as well, so I made my small contribution and I got some very useful information about healthy eating and living as well as health promoting organizations in the area. Finally, I got a free chair massage, which was really nice after the race.
I would love to do it again, but I will prepare better! I usually run about 4 miles. Instead I can push for better timing of 5k. - 10/10/2012 8:07:47 AM
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WHENDERFUL

Just finished back to back 5K's these past two weekends....I've been bitten by the bug. After being a "closet runner" in my basement ont he treadmill for so long, I finally got the courage to start running outside, and now I can say I've completed not one, but two races. Thank you for reminding me why I did it! - 9/17/2012 8:37:28 PM
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