After a whole lot of training, the moment you were waiting for hasarrived: running your first fun run.
Generally, it’s best to start your fun run journey with short distances, such as 5 or 10 km.
A prerequisite before running a race is that you’ve been training and are well-prepared.
Being the first time, you’ll have some nerves, but you have to learn to control them:
- Take deep, controlled breaths.
- Visualise your run and how you’re going to feel.
- Think about the previous training sessions you’ve done, and the sessions you’ve felt best about.
- Do some guided meditation the days before to keep those nerves at bay.
The week before, keep up your training sessions, but decrease the volume (mileage) and avoid intense running and/or strength sessions 3 days before your first run.
Your body should be active and awake, but not fatigued.
Know the Distance
This is a fundamental aspect, as it will help you to be more confident and secure.
What training plan should you follow?
Your training plan will depend on several factors:
- Initial level and experience.
- Time available for training.
- Target Distance.
Using these variables, your coach who should establish a training programme of approximately 10-12 weeks so that you can both tackle your first fun run with guarantees, and enjoy it too.
Training for your first fun run and, most importantly, crossing the finish line.
Errors to avoid
Try not to fall for these mistakes for your first fun run:
- Not knowing the information about the event: pick up your race bib the day before and find out the start time.
- Wearing unsuitable clothing and footwear: check the time and day of the race and adapt your equipment.
- Starting out too fast: this will cause early fatigue and force you to slow down.
- Not warming up before the start: dedicate 5-10 minutes to preparing your cardiorespiratory system, warm up your muscles and focus on your race.
Other tips and recommendations
Your training is done and now you just have to enjoy the course and atmosphere of your first fun run:
- Get to the starting point early.
- Prepare and check all your equipment the night before: race bib, shoes and clothing, and accessories if necessary.
- Bring a small bottle of water with you to sip before the start.
- Don’t forget to bring dry clothes to change into and avoid getting cold at the end.
- Have breakfast at least 90 min. or 2 hours before.
- Go from less to more intensity: start at a gentle pace until you feel you can increase slightly and then maintain a higher one.
You’ll soon find yourself celebrating races, so smile when you reach the finish line 🙂 !
- If you want to know how to prepare for a 5k run, check out this link.
- Do you know about these tips to gain muscle mass by running?