How Long Is A 5K?
- 1 How many km is 5k run?
- 2 How many calories does a 5k burn?
- 3 Can most people run 10km?
- 4 Are you fit if you can run 5K?
- 5 How fast to do 5k in 30 mins?
What is a 5k in miles?
A 5K run is 3.1 miles. Don’t be daunted by the distance. A 5K run is a great distance for a beginner.
How many minutes should a 5k run take?
Running a 5K is a fairly achievable feat that’s ideal for people who are just getting into running or who simply want to run a more manageable distance. Even if you’ve never run a 5K race, you can probably get in shape within a few months by dedicating yourself to the right training program.
If you run a 5K, you should be happy with yourself no matter the results, but it’s natural to want to know if your time is above or below average. Factors such as age, sex, and fitness level can influence your 5K time. Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it’s around this benchmark.
The average walker finishes a 5K in 45 to 60 minutes. Age plays a part when it comes to determining 5K averages, though as you can see from the chart below, some age groups fare better than their younger counterparts. Use these 5K averages as a guideline to see roughly where you can expect to be when you’re starting out.
- If you run a mile about every 8 minutes, you can count on your 5K time being under or around 25 minutes.
- However, this isn’t easily achievable for many people, so beginners should aim to run a mile in about 9 to 13 minutes.
- Set up a fitness plan that builds up over a few weeks or months.
- Balance out your running routine with low-impact exercises such as swimming, cycling, and elliptical training.
Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you’ll finish a 5K in about 28 to 37 minutes. Walkers can expect to complete a mile in about 15 to 20 minutes. Walking at a brisk pace should enable you to finish a 5K at around the hour mark.
Make healthy lifestyle choices, such as eating a healthy diet and getting plenty of quality sleep. Always warm up for at least 10 to 15 minutes before starting a running workout, and finish with a cooldown. Improve your endurance and speed by doing interval training and switching it up to run on a treadmill, uneven terrain, and hills. Balance out your running routine with strength training, and include plenty of stretches to keep your body loose and flexible.To build speed, work on increasing your endurance and muscle mass. Vary your workouts between moderate- and high-intensity workouts, and include other forms of endurance exercise, such as biking, volleyball, or swimming. Try yoga, tai chi, or dancing at least once a week to get your body moving in different ways. Always allow for at least one full day of rest each week.If you’re new to running, begin with 20- to 30-minute sessions, and slowly increase the duration as you get more fit. You can improve your coordination and balance with the following form drills:
walking and running high kneesbounding, or running with an exaggerated motion straight-leg bounding butt kicks skipping and hopping drills controlled sprints inseam pulls
How many km is 5k run?
5K run – Wikipedia Road running competition This article is about road racing. For track racing, see, 5K run Runners during a 5k in, United Kingdom Men 12:49 (2021)Women 14:29 (2021) 14:19 (2021) The 5K run is a competition over a distance of five kilometres (3.107 mi). Also referred to as the 5K road race, 5 km, or simply 5K, it is the shortest of the most common road running distances.
- It is usually distinguished from the event by stating the distance in kilometres, rather than metres.
- Among road running events, the 5K distance is mostly popular with novice or infrequent runners or, as it is comparatively easier to complete the distance without,
- The 5K distance also makes the distance suitable for people looking to improve or maintain their general, rather than develop long-distance running abilities.
The brevity of the distance means that less time is required to take part in the activity and that people from a wide range of ages and abilities may participate. From a perspective, five kilometres is towards the low end of endurance running. The combination of the activity’s simplicity, its low cost, and medium exercise intensity mean that it is often recommended by and,
What is a 24 minute 5k?
Breakthrough Sessions – 24 minute 5k – These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:
400m Reps – these need to be at 7:41 p/m pace (1:54 per lap) with a 60sec standing recovery.800m Reps – should be reps at 7:41p/m pace (3:48 per 800m) with a 200m jogged recovery.1km Intervals – hit 7:41p/m pace (4:46 per km) with a 90sec jogged recovery. Hills: Kenyans/ Hill Sprints – alternate between Kenyans and Hill Sprints to get a balance of power and endurance training. Example Hill Training Sessions.
Remember that to even consider following this 24 minute 5k plan you should already be able to run at a target race pace of 07:41 minute for at least a mile (4:46p/km) and/or have a PB under 26 minutes. The core work for the 24 minute 5k training plan is set over a 3-week period with the addition of 1 week’s recovery.
How many calories does a 5k burn?
Calories Burned Running vs. Other Workouts – In general, running is one of the most efficient ways to burn calories, For example, if you are a 140-pound person and you run a 5K (3.1 miles) at a 10-minute/mile pace, you will burn approximately 328 calories in 31 minutes. Here’s how your run compares to other workouts lasting about 31 minutes:
Cycling at a moderate pace: 276 calories HIIT workout including intense calisthenics: 254 calories Low-impact aerobics : 172 calories Stair climber : 310 calories Swimming (freestyle, moderate pace): 276 calories Tennis : 241 calories Walking at a brisk pace: 131 calories
Can most people run 10km?
A 10K race, which is 6.2 miles, is ideal for experienced runners who are looking for more of a challenge. It’s the second most popular race after the half-marathon and requires a fitness level that balances strength, energy, and endurance. If you’ve already done a few 5Ks and enjoy running longer distances, the 10K may be a perfect next step.
Completing a 10K run is an accomplishment in itself, and you should be happy with your time no matter what. However, it’s normal to want to know how your time stacks up against other runners’ times and against your previous bests. Your age, cardiovascular fitness, and musculoskeletal health can all influence your individual performance, but the average 10K time is 50–70 minutes.
Continue reading to learn more about 10K averages and how you can build the speed and endurance needed to achieve your goal. Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes.
What is a fast 5k?
Certain factors can influence 5K running times, such as age, sex, and level of ability and experience. A person’s 5K running time is the time that it takes them to run 5 kilometers, which is equivalent to 3.1 miles. In this article, we look at the average 5K times based on age and sex, as well as the times for beginners and more experienced runners.
- We also discuss training tips and methods that people can use to help improve their running time.
- Experience level, age, natal sex, genetics, and diet are all among the factors that can influence a person’s 5K time.
- A person’s environment also seems to play a role, with experts believing that living and training at high altitudes may benefit running performance.
A 2018 study suggests that people’s running pace gradually declines with age, up to the late 70s. It suggests that by the age of 90 years, a person is slightly less than half as fast as they were during their peak performance stage. According to a 2018 article in Endocrine Reviews, differences between the athletic performance of males and females are largely due to circulating testosterone levels, which affect muscle mass, strength, and hemoglobin levels.
genetic potentialoccupationduration and quality of sleepdaily nutrition and hydrationinjury or health conditionslevel of trainingsocial lifeworking with a coach and the quality of the relationship
The terrain on which people run may also affect their running times. For those who run outdoors, weather conditions can also be a factor to consider. According to the American Council on Exercise, a beginner may complete their first 5K run in 30 minutes if they follow a training plan lasting 8–10 weeks.
- However, anecdotal sources online give slower times for beginners.
- They suggest that females run, on average, at a pace of 13 minutes per mile with a finish time of about 42 minutes and that males run about 11 minutes per mile with a finish time of close to 35 minutes.
- For more experienced runners, running blogs and websites suggest an average 8-minute-per-mile pace, resulting in a finish time of about 26 minutes.
Very advanced runners may be able to complete a 5K in less than 20 minutes. For professional runners, the 2020 world records for running an outdoor 5K are currently 12 minutes (mins) and 51 seconds (secs) for males and 14 mins 44 secs for females. It is difficult to define an average time to run a 5K race as so many factors — including age, sex, fitness level, running experience, and running conditions — can affect the race time.
However, one source provides average winning 5K times for males and females in different age categories. The data, which appear below, come from 1,283 5K races that took place in the United States. The analyst reports the times using 10-year age groupings for runners aged 20 years and over. The below results are the median winning times for small, medium, large, and very large races.
As these are median winning times, they are faster than what people would consider average. A person able to run a 5K race in the relevant time below would likely win or finish highly in their age group.
What does 5k stand for?
Jump to mileages for 5K | 10K | 15K | Half Marathon | Marathon | Ultramarathon | What Is a Good Pace? If you’re new to running, or you’ve never run a race before, a 5K is a great place to start. In BODi’s running program, 30 Day Breakaway, Super Trainer and track-and-field athlete Idalis Velazquez will guide you through effective running and cross-training workouts that will take you from beginner to 5k-ready in 30 days.
- But before you add a 5K to your bucket list, you may be wondering: How many miles is a 5K? And how long will it take you to run it? First things first: The “K” stands for kilometer, so a 5K is 5 kilometers long.
- But if you live in the U.S.
- One of the last three bastions of the imperial system of measurement — there’s a chance your brain deleted any info about the metric system immediately after completing middle school math, so it might be easier to consider how far a 5K is in miles.
Let’s break down the distance of a 5K — and longer races, such as a 10K, 15K, half marathon, marathon, and ultramarathon — to give you a clearer idea of the distance each one covers, and how long it’ll take to cross the finish line.
How can I run 5 km in 25 minutes?
How To Run A 25 Minute 5K: Complete Guide + Training Plan
- You may have run your first 5K just for fun, without caring about your pace, but have done a few more and enjoyed seeing your time improve.
- Maybe you’re ready to work on improving your 5K performance and have your sights set on doing it in a 25 minute 5k.
- If so, you may find helpful information in this article, which will discuss:
Are You Ready to Try for a 25 Minute 5K?
How To Train For a 25 Minute 5K
Ready to learn more? Then let’s dive in!
- There’s no hard and fast rule about who should aim for a 25 minute 5K, but a 25-minute goal is reasonable for runners who have raced a 5K in 30 minutes or less and have been running regularly for at least a year,
- If your current 5K time is a bit over 30 minutes, you may first want to check out,
- And if you’re new to the 5K distance, I highly recommend (we’ve got 4-week and 8-week plans).
- If you’ve never run a 5K but are a regular runner with a typical running pace of around 10 minutes per mile and can run at least a mile or two under 9 minute pace, then a 25 minute 5K is likely a reasonable goal for you.
- In order to run a 5k in 25 minutes, you need to hit the follow 25 minute 5k pace:
- 5:00 minutes per kilometer,
- 8:03 minutes per mile.
- If you hold this pace consistently for 25 minutes, you’ll run exactly 5k – so during your run, try to sit a couple of seconds below this pace!
- When it comes to this particular challenge, it can be useful to set your to km – this way, you know that every 5 minutes you need to cover a kilometer – it makes it easier to gauge your progress!
- With events like and increasing in popularity, working on your has never been a more relevant running goal!
- If you’ve been running regularly and can run a 5K in 30 minutes, then you already have the endurance to cover the distance.
- It’s important to maintain your endurance, of course, but to lower your time to 25 minutes, you will need to focus on improving your speed, which will require adding intensity to some of your runs,
- With such a specific goal, pace becomes extremely important, for both training and racing.
- Knowing the 25 minute 5k pace will be necessary during your race, of course, but is also used to figure out the proper paces for your speed workouts.
- Therefore, it is very helpful to train with a that can monitor your pace and give you continuous accurate feedback during your runs.
- There are many variables to consider when creating a 5K training plan, including your running experience, current level of fitness, history, familiarity with speed work, time available for training, and number of weeks until your goal 5K race.
- Given that each runner’s circumstances are unique, it is not possible to provide a plan that is perfectly tailored to every runner in this article.
- We can, however, provide some information and discuss the building blocks of a solid 25 minute 5K training program so you can create a plan that suits your abilities and situation.
- And check out these !
- To lower your 5K time to 25 minutes, consider a running plan that includes five days of running per week, with two speed workouts, one long run, and two shorter runs,
- You can arrange your running days in whatever way suits your schedule, but try to have at least one day between the harder runs (speed workouts and long run).
- If you enjoy, you can continue doing so as long as the extra runs are short and at easy pace, but keep in mind that your speed workouts are the the key element of your training plan and you want to be sufficiently rested to run those workouts properly.
- Therefore, if you find yourself struggling to hit your paces on speed days, consider cutting back or eliminating those extra run days.
- Conversely, if you find it difficult to incorporate five runs into your schedule every week, you can eliminate one of the easy run days as long as you maintain your long run and speed workouts.
As we’ve mentioned, speed work is extremely important if you are trying to improve your 5K time. There is a saying — train fast to race fast — which is not only good advice, but helpful to keep in mind if you’re looking for motivation during your speed workouts, as they are the key to improving your race time.
- There are several ways to incorporate speed work into your training schedule, but the two main methods I recommend are intervals and tempo runs,
- In order to run at pace in a 5K race, you will need to run at that pace, and a little bit faster than that pace, during training.
- This 25 minute 5k race pace equates to about:
- As you begin training, run your intervals at these paces.
- As your training progresses, however, push these paces a bit so you’re running closer to:
- If you prefer to keep things uncomplicated, stick to running 400 meters (either measured with your watch or one lap around a ).
- Start with four 400s at race pace.
- Each week, gradually increase the number of repeats and decrease your time, so when you are about ten days from your goal race, you are running ten 400s at 1:53 pace.
- Initially, take a minute or two to recover between the 400 repeats, but as you push the pace, it’s okay to take a little longer, perhaps three or four minutes, to ensure you are able to hit your times,
- If you’re up for it, consider including 800 meter and 200 meter repeats into your interval sessions.
- For example, run two 800s with about four minutes of recovery, two to four 400s with two minutes recovery, and and two to four 200s, with one minute recovery.
- These repeats should also initially be run at goal race pace (so, 4:00 for the 800s, 2:00 for the 400s, and 1:00 for the 200s), but gradually increased to a bit under race pace (so, 3:45 for the 800s, 1:53 for the 400s, and :56 for the 200s).
- More varied speed workouts such as these help increase your ability to maintain faster speeds for a longer period of time and help you retain speed for the end of your race,
- You can play around with these workouts, and even include longer repeats of 1200 or 1600 meters if you like, but generally keep the total distance of all the repeats to no more than two and a half miles (4000 meters, or ten laps around a track).
- Also, be sure to warm up properly before tackling these workouts, with one or two miles of easy jogging as well as some and strides.
are continuous runs that begin and end with at least a mile or two of easy running, but have a faster segment in the middle, If you are targeting a 25 minute 5K, aim for an 8:30 pace for the faster “tempo” segment of these runs, As you begin your training, start with about 10 minutes at 8:30 pace, but gradually work up to about 20 minutes at that pace.
- Running coaches often describe the effort level for these runs as “comfortably hard,” which is somewhat vague, but it may be helpful to shoot for an effort level of 6 or 7 on,
- You should not be pushing so hard you cannot complete the tempo segment as planned, but you should be going fast enough that it feels significantly faster than your usual pace and prevents you from holding a conversation with someone.
- These runs are not easy, but if you want to run a faster 5K, they are invaluable, as they not only improve your physical ability to maintain faster paces over longer distances, but give you the mental confidence that you can handle the discomfort of maintaining a fast pace,
- Another option is you can substitute some for some of your speed sessions.
- Instead of running short intervals on a track, for example, you can so some hill repeats, which involve running hard up a hill for a minute or two then jogging back down to the bottom.
- Additionally, instead of a tempo run, you can run a hilly route that elevates your and requires an effort level similar to that of a tempo run.
- If you’re aiming for a 25 minute 5K, you’ve likely been running for a while and already have the endurance to cover the 5K distance.
- Therefore, adding a lot of extra miles to your training routine is probably not necessary, and as long as you are averaging between 20 and 30 miles per week, you’re maintaining sufficient mileage to race a 5K,
Based on your previous mileage, your long run can range from 5 to 10 miles. If you have not previously been running more than 5 miles at a time, start from that point and work up gradually to about 7 or 8 miles.
- If you have already been doing 10 mile runs regularly, you can maintain that distance, but drop the mileage down a bit if you’re feeling particularly fatigued.
- It is also probably best not to exceed 10 miles during this training, as the extra miles will likely wear you down and make it harder to hit your paces on your speed workouts, which are the key to achieving your goal.
- Your long run pace can be significantly slower than your goal pace — no faster than 10:00 per mile, and even up to 11:30 per mile is fine — as these runs are simply about covering the miles and maintaining your endurance, not about building speed.
- In addition to your hard runs, it is helpful to incorporate two easy runs into your week.
- Depending on your prior mileage, aim for two to five miles on these runs and keep the pace easy and conversational, around 10:30 per mile or even a little slower.
- Easy runs help you recover from your harder workouts and promote overall running efficiency,
- Now that you’ve put in the hard work, it’s time to race !
- Consider these tips so you can have the best race day possible:
- To optimize your chance of hitting your goal time, choose a race that is fairly flat, without too many curves or turns, and has the you find most conducive to faster running,
- Also consider temperature and select a race that is likely to occur during favorable weather conditions.
- You may also want to think about variables such as the size of the race and crowd support along the course and pick a race that offers the best setting for you.
- After doing a goal pace speed workout about one week prior to your race, alternate rest days with short easy runs with a few strides at the end.
- Two or three days out, you can throw in a short burst of running at your goal race pace (maybe a half mile) just to get that pace locked into your mind and your legs, but otherwise keep the runs slow and easy.
- For optimal running, it is always helpful to get enough sleep, eat well, and stay hydrated, but these elements are even more important the few days prior to an important race to be sure you arrive at the starting line feeling good, focused, and ready.
- Consider some gentle stretching and foam rolling the week before your race to work out any kinks or sore spots.
- Unlike a longer race, such as a half-marathon or marathon, where you can use the first few miles of the race to warm up, a 5K requires you to run fast from the start, so a proper warm up is essential,
- About 45 minutes before your race starts, begin with a few minutes of walking and then jog a mile or two,
- Next do some dynamic stretching, such as high knees, butt kicks, skipping, leg swings, and arm circles.
- Finally, do several, running 10 to 15 seconds at increasingly fast past, ending near your goal race pace.
- If there is any delay in the start of the race, do your best to keep yourself warm and your heart rate somewhat elevated, even if that means jumping and running in place a bit.
If you are not told where to go for the start, consider lining up close to the front, where the faster runners usually congregate. If you start too far back, you risk getting hemmed in by slower runners and walkers and create unnecessary obstacles and stress for yourself. Accelerate to your goal pace as soon as possible and check your watch to be sure your excitement and adrenaline are not causing you to go out too fast, Use the first mile to settle into the race and get comfortable at your goal pace. Focus on maintaining your goal pace during the second mile and anticipate that this mile may feel harder than the first mile, but remind yourself that you have trained for this and can do it,
- You may also want to do some static stretches and cheer on other runners as they cross the finish line.
- If you hit your 25 minute goal, savor the moment and be proud of your accomplishment,
- If you didn’t quite make your desire time, give yourself permission to be briefly disappointed, but acknowledge the effort your made and resolve to learn from the experience and try again,
- And if 25 minutes felt too easy, consider setting a !
: How To Run A 25 Minute 5K: Complete Guide + Training Plan
Can anyone run an 18 minute 5k?
‘Can everyone train to run a 18 min 5k?’ Everyone can train, but not everyone can do it. An 18-min 5K (about 3.1 miles at roughly a 5:48 mile pace), while certainly not elite, is a very respectable weekend warrior pace.
Are you fit if you can run 5K?
Your Cardio Fitness Level – Your current fitness level is a big factor in determining if you should run a 5K without training. If you exercise regularly and are in good cardiovascular shape, you should be able to pull it off. Five kilometers (5K) is 3.1 miles.
Some people have enough aerobic endurance to run or jog that distance without any training. However, if you don’t participate in any cardiovascular activity, the prolonged effort might be a struggle. If you regularly participate in another aerobic activity (such as cycling, rowing, brisk walking, or swimming) and can stay moderately active for an hour or so, you should be OK.
Beginners may be able to complete a 5K race in under 30 minutes, or closer to 40 minutes at a slower running pace. A walking pace can take 45 minutes to an hour.
How fast to do 5k in 30 mins?
6:00 min / km –
- In other words, you have to run at least this pace for 30 minutes in order to break the sub-30 min 5k.
- I typically recommend running a little faster (9:30 min/mile, or 5:40 min/km) in order to leave some buffer in there.
- And for this approach, I highly recommend having a decent () – it’s essential that you can continually monitor your pace as you run your 5k.
- The biggest challenge runners face when pondering how to run a 5k in 30 minutes is how to improve their running speed,
- In order to break the 30 minute mark, it’s necessary to build up your base speed to the pace I’ve laid out above.
- In order to get there, I’ve got a couple of recommendations:
- The best way to become a faster runner is to do some dedicated speed work sessions.
- I recommend doing some – essentially running very fast for short sprints, then taking a break to recover before going again.
- Try the following speed work favorite of mine:
- Warm up with 5-10 minutes of easy running
- Run at near-sprint for 1 minute; it should be an uncomfortable, unsustainable pace
- Recover with 2 minutes of very gentle jogging
- Repeat this interval 3-5 times,
- You’ll find that simply incorporating one speed work session per week will make you a more economical runner – think of it as improving your miles per gallon as a runner – which will make your 5k pace faster.
- My next recommendation is to increase the speed at which you typically train at.
- Establish a base running speed at which you’re comfortable, and then during your next 5k aim to trim 20-30 seconds off that time.
- Gradually you’ll notice your base speed improving; just be very conscious of any warning signs that you’re pushing too hard, don’t be afraid to dial things back!
- Cross training is the secret weapon that so many runners ignore!
- My doing some simple resistance training, you can quickly strengthen your core, hips, and upper legs – all of which contributes to you becoming a more powerful and economical runner.
- The best part is that you don’t even need any fancy equipment – you can do at home!
- Cross training also helps to address many of the imbalances caused by running that can lead to injuries such as runners knee – so you’ve got even less of an excuse to skip it!
- Try to squeeze in two cross training sessions per week.
- Alright, so you’ve built up to the 5k distance and been working on your speed.
- Now you’re ready to attempt your 30 minute 5k – so here are my tips for exactly how to run a 30 minute 5k come game day:
- When you’re going for any kind of speedy run, the best thing you can do is choose a favorable course. That means you want to run your 5k somewhere where:
- it’s relatively flat ( a lot is cheating!)
- the underfoot conditions are good for running
- it’s cool weather with little wind
- you’re unlikely to meet any obstacles (try to run in a park or somewhere quiet).
- you already know the route.
- All of these contribute to your 5k effort!
- There’s no point attempting to break a new personal barrier if you’re running in the wrong gear.
- Make sure you’ve got a well-fitted, fresh pair of running shoes for your 5k attempt.
- And here’s (updated regularly).
- You should be well-rested before your 30-minute 5k attempt.
- This means that you should’ve taken it easy for the prior two days, and got plenty of sleep – while avoiding alcohol or very heavy meals.
- Likewise, you should prime your body with fuel.
- Ensure you’ve had a nutritious breakfast, and top up your energy levels with an energy gel or snack bar in the 20 minutes before you start running.
- A reminder to aim to run a constant pace throughout your attempt; if you follow your GPS watch and stick to 9:30 min/mile, or 5:40 min/km, you’ll scrape through in less than 30 minutes – with a few seconds to spare!
- It’s easy to overlook, but a gentle warm up is an important part of your 5k attempt.
- Get your body going with some very gentle jogging and perhaps some dynamic movements before you start your 30 minute 5k attempt.
How fast to run 5k in 25 minutes?
7 tips to run a 5k in under 25 minutes – Here are some training tips to help you run a 5k in under 25 minutes. #1 Perfect your form Believe it or not, proper running form can shave off valuable seconds off your running times. By making small adjustments to your running form, you can help your body move with less effort and more efficiency.
- Try not to look at the ground when running – keep your gaze upright and forward.
- Lift your chin and retract your shoulders back slightly.
- Keep your arms by your sides (try not to let them cross your body) and keep them relaxed to avoid stiffness.
- Don’t overstride – your foot should land under your hips or slightly in front of you.
- Keep your knees soft and bent and let your heels float up behind you.
#2 Practice your race pace during training As mentioned earlier, in order to run a sub-25 minute 5k, you need to be able to run at a pace of 8:03 minutes per mile / 5:00 minutes per kilometre. The best way to enhance your chances of being able to do this on race day is to practice this pace throughout your training. #3 Sign up for the right race In order to increase your chances of running a sub-25 minute 5k, you’ll want a race course that is fairly flat. This means avoiding any races that have too many twists, turns or uneven terrain. It’s also a good idea to avoid any race that you know will be crowded on race day.
- This makes it that much harder to get a personal best! #4 Refuel and hydrate Eat well and stay hydrated ahead of race day.
- This is just as important as the running training plan itself.
- Aim to eat a healthy diet that includes the right amounts of carbs, protein, healthy fats, vitamins and minerals.
- Check out our guide on what to eat before a run for more advice and tips.
#5 Don’t forget to warm up A good warm up on race day is essential to prepare your mind and body for the run ahead. Your warm up should include a light jog and a good range of dynamic stretches (e.g. leg swings, butt kicks, high knees). These will work together to loosen your muscles and get your body ready for the run. #6 Accelerate! As soon as you start the race you’ll want to accelerate to your goal race pace as soon as possible to be in a chance of achieving your goal race time. Consider lining up close to the front at the start line along with the faster runners.
- If you don’t do this you risk getting stuck behind some slower runners.
- Check your running watch to ensure you aren’t running too fast – you don’t want to burn out too soon.
- Equally, check that you’re not running too slow.
- Practice what you learnt during training and you’ll be off to a great start! #7 Cool down Don’t forget to cool down after your race.
Although sometimes neglected, a cool down will help with the recovery process and will help to reduce any muscle soreness after your run. Focus on static stretches in the cool down. These are stretches where you hold a stretch for between 30-45 seconds.