My first 5K

[Erudite]

Ok! Now that I've committed to run a 5K and I know that I have some supporters and some people to support, I have a whole bunch of questions. Those of you with more experience...speak up. I'm going to ask what I think are probably really DUMB questions, but I'm a complete novice who just would like to be able to run. So here's my first couple:

1. Is there a recommended way to eat to prepare for the actual race? I can guess that you should eat a light breakfast of complex carbs...?? hmmm now that I think about it even that might be wrong. And should you eat differently for dinner the night before or anything?

2. Is there a specific need that my body has as I train toward the race...in eating I mean? I ask because I used to have problems with getting going really well for a few weeks and then collapsing for a week in exhaustion. I told my doctor about it and he said that I wasn't replacing my electrolytes the way I should be (I was keeping hydrated but that was about it), so now I'm conscientious about low cal gatorade before and after my workouts and taking a multi-vitamin, but is there something more I should be thinking about in eating in training?

3. Do those athletic inserts for your shoes really make a difference? I have some extra support in my shoes, but they aren't the athletic ones and I wonder if they'd help my feet and achilles not ache so much in the work out.

4. Finally...how big of a deal is stretching BEFORE you run? I love stretching afterward when my muscles are warm, but it doesn't seem as productive to do it before.

5...my dumb question...what do you wear? You see those marathoners in those tiny shorts and tanks and it ain't happening for me. But I'm pretty sure that sweats would be wrong too. Just lightweight clothes?

Thanks to those who can help me get in shape!

[5ft Diva]

I think these are really good questions and they are the same ones I have so thanks for asking them.

I would also like to know how many times before the event I should actually go and run the 5K on my own - if that makes sense.

[amberpatomo]

Those would be great questions for the fitness instructor. I will defer him to this thread

[5ft Diva]

Thanks, Amber!

[Big_Sissy]

don't know on the first 3.

But yes, stretch before, but only after warming up. Which might mean you do 20 jumping jacks or something similar. Just a little something to get the blood moving. Then stretch.

You can wear whatever you want, but I highly suggest a sports bra (ha even I could use one ) and some sort of spandex bottoms. Then wear all the clothing over the top of them that you want.

Oh, and shoes. Do not discount good shoes. It can make the world of difference between hurting acheing joints, feet, etc. Spend the $$ and get some good shoes and running socks.

[finnican]

1. Is there a recommended way to eat to prepare for the actual race? I can guess that you should eat a light breakfast of complex carbs...?? hmmm now that I think about it even that might be wrong. And should you eat differently for dinner the night before or anything?

- Taking that i am not a nutritionist and am not certified to give professional advice about nutrition what I have learned and in my opinion it is very important to eat complex carbohydrate rich foods and protien rich foods before a lengthy aerobic exercise program.

What is your current routine regarding eating before and after your run?

Do you drink anything during your run?


2. Is there a specific need that my body has as I train toward the race...in eating I mean? I ask because I used to have problems with getting going really well for a few weeks and then collapsing for a week in exhaustion. I told my doctor about it and he said that I wasn't replacing my electrolytes the way I should be (I was keeping hydrated but that was about it), so now I'm conscientious about low cal gatorade before and after my workouts and taking a multi-vitamin, but is there something more I should be thinking about in eating in training?

- It could be many things but having insufficient potassium can lead to fatigue and muscle cramping. without it your muscle function can be disturbed. Sugar and stress can deplete potassium. Dietary sources citrus, canteloup, bananas and green leafy veggies.

What amount of time before your 5k are you wanting to know what you should eat? a week? a day? a few hours before? right before?



3. Do those athletic inserts for your shoes really make a difference? I have some extra support in my shoes, but they aren't the athletic ones and I wonder if they'd help my feet and achilles not ache so much in the work out.

- I would like to know if you walk regularly? What kind of shoes do you wear and what kind of arch do you have? Flat feet? Normal feet? high arch feet? If you don't know then take a paper towel and some water. Dip the bottom of your foot only into the water and put your footprint on the towel. This will show what type of feet you have.



4. Finally...how big of a deal is stretching BEFORE you run? I love stretching afterward when my muscles are warm, but it doesn't seem as productive to do it before.

- Stretching will relax your muscles and will be counter productive for running because your body will be loose. You can warm your muscles up by light stretching only. Typical runners stretch and etc. a few stretches. very quickly can loosen tight muscles.


5...my dumb question...what do you wear? You see those marathoners in those tiny shorts and tanks and it ain't happening for me. But I'm pretty sure that sweats would be wrong too. Just lightweight clothes?

You wear whatever is comfortable. But you should wear clothing that breathes and does not absorb moisture. Sweats wouldn't be good because it's cotton. It is good to invest in some polyester clothes because it keeps you cool, dry and warm.


I will give more specific information after I know more about your ways of doing things. Very good questions!

[Erudite]

Originally Posted by finnican

1. Is there a recommended way to eat to prepare for the actual race?

it is very important to eat complex carbohydrate rich foods and protien rich foods before a lengthy aerobic exercise program.

What is your current routine regarding eating before and after your run?

Do you drink anything during your run?

Well, mostly just breakfast, which is usually high in protein (eggs and canadian bacon is often what I eat because I've been working on the South Beach diet) with some occasional complex carbs (V-8 juice or whole wheat toast). I try to drink another glass of water about 10 minutes before my workout and a couple of swigs of powerade as well. If I wait an hour after I eat and drink is when I get optimal performance.

I drink during my workout/run, if I get really thirsty or if I'm going more than 20 mins, but I only sip, not drink (because I can't breathe). I drink a lot before and after even if I don't drink in the middle.

2. Is there a specific need that my body has as I train toward the race...in eating I mean? I ask because I used to have problems with getting going really well for a few weeks and then collapsing for a week in exhaustion. I told my doctor about it and he said that I wasn't replacing my electrolytes the way I should be (I was keeping hydrated but that was about it), so now I'm conscientious about low cal gatorade before and after my workouts and taking a multi-vitamin, but is there something more I should be thinking about in eating in training?

- It could be many things but having insufficient potassium can lead to fatigue and muscle cramping. without it your muscle function can be disturbed. Sugar and stress can deplete potassium. Dietary sources = citrus, canteloup, bananas and green leafy veggies.

What amount of time before your 5k are you wanting to know what you should eat? a week? a day? a few hours before? right before?

OH! Wow...I didn't know that. I'm a sugar addict and am always trying to curb those habits. What more do I know about the relationship between sugar and performance? Clearly I need to add more fruits to my diet. Does it do any good to have eaten them for breakfast or does it take longer for them to get into the system? Do you need them on a regular basis in order for them to be circulating, is the question, I guess. I know that with folic acid, you have to have it circulating for it do you good so it needs to be a regular part of the diet.

Honestly, I'd like to know about all of those times you mention. I guess if potassium and lots of other things need to be circulating then I'd need to be super conscientious about having them in my system the whole time I'm training...which I know is also part of a lifetime of being healthy.

3. Do those athletic inserts for your shoes really make a difference? I have some extra support in my shoes, but they aren't the athletic ones and I wonder if they'd help my feet and achilles not ache so much in the work out.

- I would like to know if you walk regularly? What kind of shoes do you wear and what kind of arch do you have? Flat feet? Normal feet? high arch feet? If you don't know then take a paper towel and some water. Dip the bottom of your foot only into the water and put your footprint on the towel. This will show what type of feet you have.

Yes, I walk regularly, now I've added jogging too. My shoes are NB cross trainers because I still do step aerobics when I'm not on the treadmill. I have always believed in having GOOD shoes. I paid $50 for my shoes, and that seems expensive enough to me to be "quality", but I don't actually know that. I chose the brand because the aerobics instructor I used to take classes from wore the same brand. I also was careful to get the ones that fit my arch (I have a normal arch) and then decided that I wanted a bit more support than they gave me so I got the next level up, but not the athletic level because they were out of it at the time. So that's why I was wondering if I should get the athletic ones...but do you think I need actual "running" shoes as opposed to cross trainers?


Cool on the stretching...I understand. Get the blood moving and do some light stretching.

Sounds about right on the clothes too.

Thanks SO much for all your help!

[runamyrun]

I don't know as much as finnican (by the way, finnican, how do you know so much?), but I will tell you a few things that have worked for me. I definitely don't know all of the answers to your questions.

1.When it comes to race day, it is very important to eat breakfast the same way you are used to. If you eat something different, you may be hungrier, feel heavier, or more tired, etc. And obviously don't eat a lot of fat right before you run. You will feel sluggish and heavy. When I feel the best, I am eating enough carbs, and having a balanced diet with fruit and veggies. If I am running a 5K, I don't really eat anything different for dinner. I just try to make sure it is good for my body (not fries and a hamburger), and that I don't eat sugar. I am also a sugar addict! Training for a race is not just running. You also need to experiment with what and how you eat. For example, when I am training for a race, I eat the same thing for breakfast that I will the day of the race. I also find out where the water stops are, so I can practice drinking around the same time. I also practice using energy gel (you don't need it for a 5k), so my body is prepared. I also like to find out what the terrain will be like. Then I try to train on similar terrain. If you have been running on flats and downhill, and in the race you run uphill, you could be in trouble. You also use different muscles when you run uphill or downhill. It also helps your performance to train around the same time of day that you will have your race. I don't always do that, though. Basically, you want your training to be as close to the same as possible as your race. These things may sound extreme, but even in a 5k it can make a difference.

3.If you are planning on running regularly, I would highly recommend getting running shoes. When I was in high school, I bought cross training shoes, because the salesperson said I could run in them. I ended up getting shin splints. Our feet move differently in different sports. With aerobics, there is a lot of side to side movement. Your shoes need to be stable, so you don't sprain your ankle. With running, we move in mostly a straight line. We don't need as much lateral stability. Running shoes have more shock absorption because we do more pounding. I buy my running shoes from Ossine in Salt Lake. They had me dip my feet in water to figure out what kind of arch I have. They also looked at my old running shoes to know what kind of support I need. At other stores, my shoes are $100, but at Ossine they are $80. And make sure you replace your shoes often enough. You should replace them every 300-500 miles. That may seem like a long distance, but it adds up quickly.

4.I usually don't stretch before I run. If my hamstrings are tight I might stretch a little to loosen them up before I run. Usually I stretch them quickly during water breaks and while I am waiting for traffic lights to change.

5.Don't wear sweats. I used to wear tshirts and soccer shorts, but now I wear moisture wicking clothes. I love them! I stay dry and cool. You can order shirts online at Nordic Tracks website. Or you can get them for really cheap at a marathon expo. The day before a marathon, there is a big expo. You don't have to pay to get in. Nordic Track is usually there selling clothes. They usually have a bargain bin, where I have gotten shirts for $7-$15. Normal price they are $30.

So there is my novel! I hope that helps.

[Big_Sissy]

Wow, this is GREAT information! So much information, so little time.

GREAT work Finnican and runamyrun

[Mamallama]

Erudite, I just wanted to tell you that I think it's awesome that you've signed up to run the 5K. It's so worth all of the training and preparations that you do leading up to it. When you cross that finish line (after you catch your breath and get drink) you feel ontop of the world!" I felt like, "Wow if I can go from not being able to run a half a mile, to being able to finish a 5K, I can do or accomplish anything with my life!" It is a GREAT feeling!! So best wishes to you with all your training. You'll do great!

[Erudite]

Ok, I have another dumb question. Sweat? what do you do with the sweat dripping down your face. At home on the treadmill, I just pull up my shirt and wipe my face, but that seems a little uncouth in the middle of a bunch of people, but I can't see carrying a towel either? I perspire to the extent that I'm dripping by the end of 3 miles, and wipe my face multiple times while running. What does one do in a race?

[Erudite]

Also, I just got an email that said that there are over 700 people registered for my race. Goodness!! I never expected it to be so many, although it doesn't really matter all that much. 5D said that RAR said that if you're not "racing" to get in the back so that you don't get boxed into running faster than you really want to, so I was planning on doing that. But is there anything else I need to know?

I'm still planning on the race although I've been a little under the weather (so to speak) this week. Is that dumb of me?

[runamyrun]

Good luck with your race! I am so proud of you!

With sweating, I just wipe my face with the sleeve of my shirt or the back of my hand. I have heard that some people wear sweatbands (is that what they are called?) on their wrists. Then when they sweat they wipe it with the band. I don't see very many people doing that, though.

With the race I would definitely recommend starting towards the back. The people in the front are the ones who win the race. They go a lot faster than me. In fact, when I was in high school I ran a 10k with some friends. A lot of my guy friends were running it, so I stood by them at the start of the race. Of course they were in the front because they were fast. When we started running I got boxed in. I was scared and didn't know what to do, so I just kept up with the guys for a mile. By then I was pooped. I am sure that if I had started behind them I would have finished the race faster because I wouldn't have tired myself out so quickly. Now that I think about it, it was pretty funny!

When you start the race, your adrenaline will be pumping and you will want to start out fast. Just make sure not to push yourself too hard. It is good to go faster than you have while training, you just don't want to go so fast that you have a hard time finishing. Make sure you are having fun. If you push so hard that you don't enjoy the race, you are less likely to continue running. Good luck! Let us know how it goes. :

[Big_Sissy]

I sweat about like you do too. I purchased a nike head band to help with this, and it does a good job. I also use the wrist bands as well, as they make a very good sweat remover. Hope that helps.

[Erudite]

Thanks everyone! Due to circumstances beyond my control, I have not been on my treadmill this entire week. So I think I'm just going to be walking most of tomorrow, but I'm going!