The 5-kilometer race is considered the baptism of fire for people who want to pursue running seriously. The 5K, also known as the shortest distance for running wannabees, might be intimidating for newcomers.

However, there is good news because even a tyro can compete in the 5K given the proper preparation and training.According to experts, an eight-week training regimen is adequate to give a good running performance.

Familiarize first with the actual distance.To give you an idea, a 5K run starts from the 0 marker on Roxas Boulevard (near the carabao statue) up to the Roxas-Boulevard-Diosdado Macapagal Avenue area near the former Hyatt Hotel.

Add variety to your training to avoid boredom. You can also run in a track and field oval as part of building up your endurance.

Invite your friends and colleagues to join you in the workouts and possibly the race. With a group in tow, running becomes more fun and less tiring. Running with a group also lessens the stress during the actual race because there’s somebody who will motivate and support you when you feel tired.

Register early. Being an early bird gives you a discount and at the same time enables you to prepare in a very significant time frame. It would be also wise to pick your packet and bib several weeks before the race. This is less stressful and allows you to get the right size.

Once you’ve entered the race, bear in mind that you don’t over-train for the competition.

Online running resource site www.running-world.net suggests participants to arrive early on race day. It would be a horrible experience for you when you see the other contestants already while you are still wiggling your way to the traffic. Arriving early will also give you the time to familiarize with the area. This will also allow you to warm up for several minutes before the actual race.

The online source also pointed out that many first time runners usually deploy a a run/walk strategy for their first 5K. Meanwhile, veteran runners usually follow a training schedule to achieve their objective in the 5K.

Further, some of the first time 5K participants will start fast because of their excitement. However, first-time 5K runners should not be carried away by the excitement because this will be more stressful in the long run.

Adjusting to the shoes that you will be using is another important matter. In case you will be using a new pair, allot considerable time
to use it before the actual race so you can adjust.

A day before the race, check your race clothing. Use your most comfortable shorts and singlet. Drink a lot of water during the race day. It would be good if you’ll bring a sports bag so you can bring your paraphernalia.

Be sure to bring extra food such as an energy bar, banana plus water for recharging. Don’t forget to bring sunglasses, cap, sunscreen , lube, extra clothing and a towel so you can freshen up after the race.

Wake up two to three hours before the race so you can eat a snack, take a shower and do some stretching with your running gear. For dinner, eat light foods such as cereal, wheat bread and banana. The American College of Sports Medicine recommends a 400 to 500 calorie meal about 3 hours per-exercise.

With 30 minutes to go before the race, do a ten-minute of easy pace running to warm-up. Find quiet place to do your stretching with a maximum of 15 minutes

Put on your race shirt and lighter training shoes if you have them. Double-tie your laces. If your laces break it implies that the shoes are too old to offer support or that you tie your shoes too tight, which restricts your foot’s inner workings.

Arrange for someone to look after your sweats or exercise tights (if you needed them in the warm-up).

Don’t do a jackrabbit start.