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01-31-2010   #1 (permalink)
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Default Runners, I need some advice.

Hey guys,

So I've just applied for my very first race. Its a 5km race, and it'll be held on March the 14th, meaning that I've got roughly 1 and a half more months to train.

So far, I've been running since last month. I've also just started training with free weights.

Okays, so here's the thing: I've checked the net and it says the average timing for a 5k run is 20 mins. Me, personally I've been averaging 27 mins. Does anyone have any advice on how to increase my timing?(maybe a training routine or such)

Also, since its my very first race, do you guys have any advice on what to expect on the day of the race and what to bring?

Any advice is greatly appreciated.

Thank you in advance.
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01-31-2010   #2 (permalink)
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Just some standard things, I guess :

Pace yourself : Listen to your breathing, meaning if you're breathing is too heavy slow down a bit. Don't start out fast and end up exhausted in a few minutes, start slow, if you can handle it you can go a bit faster.

Keep a routine, just go twice or three times a week, that way your muscles can strengthen. (20-30 mins a time)

Eat well on the day you're going to run. Don't eat two hours before you run.

Keep your arms to your sides, try to touch the ground lightly.

Keep practicing (I think you're doing that now)

Control your breathing, inhale through your nose and exhale through your mouth.


You really shouldn't focus too much on speed right now, you're increasing your fitness level. Racing can come later. During your training, always, and I mean always stretch after you run. It will allow them to become stronger and faster. And please, warm up first, then stretch a bit, then run and end with stretching again. Stretching can cause injuries if you don't warm up first. Don't skip the warm up, and walk a bit after you run.

Very important : Stay hydrated. If you feel a bit thirsty, it means you're de-hydrated. Don't drink only water, drink electrolyte drinks too.

Oh, and read this : http://www.active.com/running/Articl..._Every_Day.htm
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01-31-2010   #3 (permalink)
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Run 1k at 20min-5k pace. Then 2k at that pace, and so on.
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01-31-2010   #4 (permalink)
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Thanks for the advice guys. Currently I'm running 7.2km(5.2 first, then 5 min break followed by 2 km more) 5 times a week.

I have one concern about the race. It seems that everytime I drink during my break, when I resume running, I'll have stitches. I usually drink 1-2 gulps of water during my breaks. You guys know how to prevent stitches?

Thank you again.
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01-31-2010   #5 (permalink)
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Breathing control and don't gulp mouthful of water. You are essentially drinking mouthful of air while you are at it.
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01-31-2010   #6 (permalink)
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DOnt drink a lot of water, because thatll slow you down tremendously
Keep your arms at your side, DONT cross them.
Try to do more each time you do your daily routine
THink of a goal to move towards to
THats all i have from being a Cross Country runner
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04-11-2010   #7 (permalink)
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Pace well.. do harder distance runs and speed with minimal recovery. stay hydrated before you do it.
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