Tips to Run Your Best 5K
The start of the 2021 NYRR Year-End 5K Series is right around the corner. Over the course of this three-race series, you will have the opportunity to test yourself to get stronger and faster at each 5K. Below, I break down tips that can help you feel and run your best.
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Take some time before your race to set SMART running goals. Knowing what you hope to achieve on your race day will help you build specific paces, mantras, and routes that work best for your individual goals.
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Once you have set goals, come up with one to three mantras that will inspire you as the race gets tough. Knowing your why for racing can help you build a more applicable mantra. For example, if you are running with friends, you can think, “Stronger together.” If your goal is to run a PR, you can repeat “Fast and strong.”
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Set a course that is going to inspire you and match your goals. For example, if you are a beginner runner and are doing a walk-run, find a scenic park to explore. For those trying to race their fastest time, find a flat and fast route.
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Check the weather before your planned race day. Wearing the right gear is an important piece of racing your best. Your race- day outfit is important for both protecting your body and also helping you feel your best. Have fun picking your outfit and laying it out the night before to get excited for the next day’s event.
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To feel and run your best, make sure you drink water and eat a pre-run meal. If you're going to be racing for more than 45 minutes, prepare and plan to hydrate mid-run.
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While racing, the first mile should feel fast, but sustainable. In the second mile, your breathing should pick up, but still be controlled. For the third mile, dig deep and stay concentrated – it’s ok if it’s starting to get hard. Finally, kick it in that last 0.1 as hard as you can!
There is no one way or reason to race a 5K. No matter your individual goal, remember to have fun and enjoy the process.