How to Prepare Your Mind and Body for Your First 5km Run

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Hi, Runner,

I assume you’ve been running shorter distances for a while, and now you finally want to challenge yourself with a 5k. That’s the way to go! I celebrate you.

As you have noticed, running every distance requires mental strength as much as physical strength.

So, to help set yourself up for success in this highly anticipated run, we’ll discuss different ways to ready your mind and body, so you finish your first 5km run feeling strong. Let’s jump right into it.

How to Prepare Your Mind to Complete Your First 5km Run

See Yourself Crossing the Finish Line

If you can see it, you can do it.

Picture yourself starting the run, your quads burning, sweat dripping, experiencing the runner’s high, and finishing strong.

When you visualize the run, you’re silently declaring that you’re ready to go head-on with the running obstacles (pain, fatigue, negative thoughts) and cross the finish line.

2. Be Proud of How Far You’ve Come

Recognize that you chose to start running, you have been pushing yourself every day, and now you want to try your first 5km.

That’s a big deal. Be proud of it.

Those many short runs are the reason you feel ready to run longer.

3. Positive Thoughts Only

If you think you can finish 5km, you will run and finish it.

Right now, focus on getting ready, and then when the running day comes, focus on jumping over that finish line. It will help to have a mantra or two to cheer yourself on.

4. Replace Challenges with Gratitude

When you start feeling bored and tired, think of how blessed you are to enjoy the run. And when insecurities start creeping in, shut them down by appreciating how brave you are to run outside.

When you train your mind to be grateful, distractions will have no room in your head during this or any other run.

How to Prepare Your Body to Finish Your First 5km Run

i. Strength Train

Instead of just running and returning to the house, do core and leg workouts after every run to strengthen your quads and glutes.

Strong glutes, quads, and core will bring balance to your body so that you can run through the uphills and finish the 5km without quickly getting tired.

Examples of exercises that strengthen your legs and core are squats, lunges, planks, mountain climbers, standing oblique crunches, and running drills.

ii. Mix up Your Runs

Mix running on the road with trails, stairs, hills, etc. Mixing up your runs like this helps you;

Stay consistent with your training
Keep your training fun and exciting
Increase your aerobic endurance and fitness, and
Reduce any chances of injury.

iii. Always Stay Hydrated

To improve your performance, your body requires enough fluids to help increase energy, decrease muscle/stomach cramps, and recover fast.

To help stay hydrated:

Buy a 2-liter (or more) water bottle and sip throughout every day,
Drink water 30 minutes before each meal,
Add lemon juice if you don’t like the taste of plain water,
Replace the many teas/coffees with water,
Drink warm water first thing in the morning and last at night (After dinner).

iv. Find a Running Buddy/ Group

On race day or during training, a running buddy will:

Bring fun and excitement into the runs.
Motivate you to keep going if you start slacking.
Keep you consistent with training.

v. Stretch After Every Session

Stretching after every running session is key because it improves lower body flexibility, giving your body endurance to complete future runs effortlessly.

Find easy-to-do post-run stretches here.

vi. Have a Rest Day(s)

Consistency is crucial when training for your first 5k. Even so, don’t overtrain. Remember to take rest days so you can recover and come back stronger.

A rest day is a one/two-day break you take to allow your body to:

Repair itself
Build strength
Reduce fatigue
Minimize risk of muscle injury
Avoid mental and physical burnout

“Sometimes making progress means taking rest days.”

As you rest, do some simple stretches here and there throughout the day.

vii. Buy a High Impact Sports Bra

Since running is a high-intensity workout, you will need a firm sports bra to protect your boobs from bouncing.

When your boobs bounce too much, it will irritate your under-boob area, cause unbearable itchiness and force you to stop. To avoid the possibility of this happening, buy a sports bra with these features.

viii. Buy Running Shoes with a Thick Cushion

Running is a repetitive motion. Therefore, to protect your feet from injuries when they hit the ground, run in lightweight, comfortable, cushioned shoes.