Not long ago, the 10-kilometer distance was the standard road race, and the occasional 5K drew beginners at one end, and speedy runners wanting to go all out at the other. Now times have changed and the most popular race in the U.S. is the 5K.
If you have not run a race, the 5K, at 3.1 miles, may call out to you as something you can handle. Should you do it? Sure.
First pick your race, preferably a nearby community race. If you are regularly running three miles or more, you're ready. If you're running shorter distances, give yourself some time to work up to three miles. If you run a mile now, add a quarter mile a week and you will be ready to race in two months. If you're running two miles, schedule your race for a month from now. This is a conservative progression and alternatives are possible. You can walk the race if you'd rather, but if you want to run it, practice until you can run three miles steady. Don't worry about finishing last. Somebody will, but it probably won't be you. Nobody quits running because they finish last in a race, as long as they finish. If this is your first race and you're not very athletic, just concentrate on distance, not speed. You can work on your speed later when you decide to be competitive. You should, however, be able to run a mile in 12 minutes or better. If not, work up to it. If that's just too hard for you, you might want to consider walking as fast as you can instead (unless you really have a burning desire to be a runner).
Once you choose your race, send in your entry form. Commit yourself with a little money and you will be less likely to back out.
On race day, arrive 30 to 45 minutes before the start. This gives you plenty of time to pick up your race packet and stand in line for the porta-potty, if necessary. Dress so you will be cool at the start. You'll warm up quickly when you run. Don't wear your race shirt for this race. Wear it afterward, to show you finished. And wear it for your next race. Warm up with some fast walking and easy stretching. Don't wear yourself out before the race. Line up at the start about halfway back in the pack. The fastest runners start at the front and the walkers bring up the rear.
Try to run at the same steady pace throughout. If you go too fast at the start, you may fade before the finish. Do not stop suddenly or move laterally for any reason, including fatigue, shoe tying, seeing a friend, etc., without checking to see that there is no one behind who will run into you. Be careful of the following: people on skates, bicycles or running with their dogs (often not allowed); little kids who run real fast and then come to a dead stop in front of you; people pushing baby strollers and taking up more than their share of the space.
If you're running with a friend, which is a great idea, go ahead and converse, but be aware you should be breathing a little heavily or you're not paying attention to your running. Take some water at the water station, and drink all you need at the end. Then go ahead and eat whatever is being given away. Watch the race clock at the finish and remember your time. You'll do better in your next race. Try to stay for the awards ceremony. You can gauge your performance in relation to others in your age group. You may even win a prize. Think you're too slow? Sometimes only one or two people are entered in a division. Take your prize -- you beat everybody who didn't show up.
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