{"id":14963,"date":"2020-04-20T16:16:24","date_gmt":"2020-04-20T16:16:24","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=14963"},"modified":"2020-04-20T16:16:24","modified_gmt":"2020-04-20T16:16:24","slug":"running-your-first-5k-here-are-some-tips","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/running\/running-your-first-5k-here-are-some-tips\/","title":{"rendered":"Running Your First 5K? Here are Some Tips"},"content":{"rendered":"<p>If you\u2019re looking for a new goal, running your first 5K race is a great one. Exercise is a great way to work off stress, stay in shape, and help keep a positive outlook.<\/p>\n<p>Ready to lace up your sneakers? Before you do, here are some tips to make sure your first race is successful:<\/p>\n<ul>\n<li>\n<h3><strong>Get the right gear<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>To run, you need a good pair of running shoes, water-wicking socks, and solid running clothes. There are a ton of running gadgets out there, but you can purchase those later on when you\u2019re really into running.<\/p>\n<ul>\n<li>\n<h3><strong>Start slow<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Don\u2019t assume that you\u2019ll be able to run 20 minutes straight on your first day. If you\u2019re new to running, start slow at your own pace and work from there.<\/p>\n<ul>\n<li>\n<h3><strong>Always warm-up and cooldown<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Give your body time to adjust. Walk for five minutes when you start and end.<\/p>\n<ul>\n<li>\n<h3><strong>Focus on doing further, not faster or harder<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Focus on distance. You want to be able to complete the 5K, that\u2019s the goal \u2013 not how fast you run it.<\/p>\n<ul>\n<li>\n<h3><strong>Don\u2019t overdo it<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Yes, you can run too much. If your body is sore, don\u2019t push it. Consider using a 5K running calendar as a guide.<\/p>\n<ul>\n<li>\n<h3><strong>Don\u2019t compare yourself to anyone<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>If you\u2019re running with a buddy or join a running club, that\u2019s great. Having someone to run with is a great motivator, but remember, you don\u2019t need to compare yourself to anyone. Run your race.<\/p>\n<ul>\n<li>\n<h3><strong>Train in the clothes and shoes you\u2019ll race in<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>It\u2019s a huge mistake to wear a new pair of shoes or a new running outfit for your race. Wear something you know is comfortable, something you\u2019ve trained in.<\/p>\n<ul>\n<li>\n<h3><strong>Scope out the trail<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Before the race, consider running it or at least drive around it. By doing so, you\u2019ll be mentally prepared for the race.<\/p>\n<p>Good luck on your first 5K.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking for a new goal, running your first 5K race is a great one. Exercise is a great way to work off stress, stay in shape, and help keep a positive outlook. Ready to lace up your sneakers? Before you do, here are some tips to make sure your first race is successful: [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[706],"tags":[],"class_list":["post-14963","post","type-post","status-publish","format-standard","hentry","category-running"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14963","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=14963"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14963\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=14963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=14963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=14963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}