You’re trained up and ready. You’ve put in the miles, the speedwork, and you’re good to go for your next 5K. But wait! Not so fast. What about strategy? All that training can be fine tuned with the right approach. Here are some tried and true strategies for reaching your potential in a 5K
Warm up the right way. You see them at every race. Runners studiously stretching and going through various yoga-like routines. Those exercises may be beneficial if your goal is to be flexible, but guess what? Being flexible does not translate to faster running or preparing your body to race. What does, is far more simple. Running. That’s right, the best warm-up is to run for seven to eight minutes, throwing in some pickups along the way. This prepares your body to run and gets your blood flowing to your working “running” muscles, and truly warms you up.
Don’t go out to fast. OK, you’ve heard this one many times before. But it remains one of the most significant aspects of successful racing. Almost always, runners who rocket from the gun pay a steep price as they get passed by rivals after the half-way point.
Tune in to your effort. By doing so, you’ll likely hit your goal pace. Only you know what feels too hard or too easy. Keep an eye on other runners you know who run about the same pace as you. They should not be too far ahead or too far behind you. Check your watch at the mile markers. This can be a huge help for feedback in terms of how to adjust your pace or pick it up. On a positive note, you may see splits that are faster than expected. When that happens, it serves as a mental booster.
Run an even pace. From the 5K to the marathon, it’s well-documented that even-pace running consistentaly produces the best results in terms of realizing your potential and setting PRs. Obviously, you’ll account for downhills and uphills along the course, and that’s where tuning in to your effort pays off.
Know the course. Ever see your rivals accelerate in front of you ahead of a curve in the road late in a 5K race? Then you round the curve only to discover the finish line is 200 meters away. The runners who accelerated knew the course and knew where to make their move. Bottom line: run, drive, or simply study the course map prior to the race.
Taken together, these strategies will help you run your best 5K this fall!
Upcoming Races: Saturday, September 18, Heroes Memorial 5K at 8:00 a.m. at Rockin’ R River Rides, New Braunfels. Saturday, September 18, 8:00 a.m. Jaguar Jog 5K/10K at Moe and Gene Johnson High School in Buda. Saturday, September 25 at 7:30 a.m., Blue Santa’s Dam 5 Miler and 5K at Five Mile Dam Park in San Marcos.