5 Tips to Help You Train for Your First 5K Race

March 06, 2019 2 min read

You did it. You finally signed up for your first 5K race! Whether it's just for fun or it's a symbol of your commitment to becoming a serious runner, you've got quite the experience ahead of you.

And now, it's time to start training. But where should you begin? If you're not quite sure how to start training for your first 5K, keep reading. We'll detail five awesome tips to help you get to that finish line.

Know the Four Pillars

There are four key pillars that support a healthy running lifestyle: cross training, strength training, dietary, and sleep changes. In order to start your career as a serious runner, you'll need to address all four! Make sure you talk to your doctor before adjusting your diet or sleep schedule too drastically.


As much as running is about cardiovascular endurance, it's also about muscle strength. Cross training with home fitness equipment like ellipticals, weight machines, and even free weights can help you increase both muscle strength and cardiovascular endurance.

Start Small

If you can't run a full 5K at the time you sign up for your race, there's no need to worry. In fact, roughly 30% of adults report walking is their primary form of exercise. So start with one mile. As you adjust your lifestyle and gain endurance, you'll be able to go farther, faster. The key is consistency!

Don't Believe Carb Myths

There's a lot of content out there about loading up on carbs before a big race, but the truth is that 5K races aren't that long! In fact, five kilometers converts to just over three miles. Come back when you sign up for your first half-marathon and we can talk about carbs!

Don't Skip Stretching

Though your training might seem like enough by itself, it's important to remember to stretch! This is especially important after you run, as your muscles will be tight.

Of course, these are only a few tips to help you get started with your at home fitness running. Your training will be a long process, and you may find that you need to do more to excel in your first big race. Good luck!

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