Skip to main content

How to Train for Your First 5K

RCM Training (aka Me) had a big weekend!

One of my many activities included speaking at the How to Festival hosted by the Louisville Free Public Library. My friend Amy put me in touch with the lovely library folks and they asked me to give a presentation on How to Train for a 5K.

I was really excited.

A photo posted by Rennay Cooke Marshall (@rnay225) on

So in case you missed it, here are my 5 tips for getting to your first 5K...

1. Figure Out Your Why

Answer the question: Why do I want to do this? Think about what you want to gain and what you’re willing to sacrifice.
Exercise can’t be done for somebody else

2. Pick a Course that Plays to Your Strengths

This is directly related to your why.
What kind of atmosphere works for you? A fun run? A smaller yet more competitive field? A large family-friendly event with lots of energy?

3. Commit to Training

Find a plan, follow the plan and trust the plan. Whether it’s online, with a coach or with a group, you’ll need some kind of plan and strategy to get through the event.
Schedule training into your day ahead of time to ensure it gets done. If you have a work meeting early one morning, you’ll need to train later or maybe even on a different day. Don’t leave it to chance.

4. Learn to Listen to Your Body

The surest way to avoid injury is to listen when your body talks. If a pain is specific, stop what you’re doing to cause it.
Go to the doctor if pains persist.
Rest when the plan says to whether you need it or not. Better to rest when you don’t want to than rest because you have to.

5. Have Fun

Remember, you choose to do this. You want to do this. If it’s not fun, why do it?

I had the full presentation recorded which I'll get uploaded to my YouTube channel this week. If you go to it now, please don't judge me. I haven't actually done anything to it yet!

For those of you who just want the Clif's Notes...

Comments

  1. Look at you!!!! So proud of you. I know you probably don't look forward to being a speaker in front of a group of strangers but you look so confident! LOVE IT! You Trainer you! :)

    ReplyDelete
  2. What an honor that you got to do that! And you did great girl!!

    ReplyDelete

Post a Comment

Popular posts from this blog

Why I Hate the Ironman

I figure it's about time to put this out there and I'm pretty sure if you know me really well, you won't be surprised by any of what I have to say. I've been having a lot of issues lately. I've been working hard with my counselor to determine who I really am and what brings me true joy in life and it's been surprising, frustrating, difficult, fun, exhausting, enlightening, exciting and hard....to sum it up in a few words. I spent some time in Puerto Rico back in March and finally got back into doing some writing while I was out there. It wasn't anything long and certainly not anything particularly newsworthy but it made me feel good. I enjoy writing. When I was young I used to write short fiction stories on my mom's computer whenever I had free time and though a lot of them remained unfinished, they were always fun for me and surprisingly effortless to compose. Blogging has never quite been the same as my true writing and I've been working hard t

Susan G. Komen Race for the Cure 10K Race Recap

Wow, what a title right? Although I also could have titled it the greatest race of my life. Wanna know why? Yeah I thought you might. The week leading up to the race wasn't a great one. Stress at work, general grumpiness etc. etc. etc. So I really wasn't expecting much as far as performance but I wanted to get a 10K in really badly before the marathon relay this Saturday so I thought What the hell and signed up. The atmosphere at Komen events is like none other. Pink everywhere and people....so...many...people. For someone who hates crowds (i.e. ME) there are few things that will lure me to a crowded place. Races just tend to be one of those things. Anyway, there was a great survivors parade and all kinds of booths and music and general funness. What there wasn't plenty of was parking. Which I guess is the norm for an event of this caliber. Survivors' Parade Great Ladies I never got the chance to meet... Seriously packed at the start! Autumn Alexis, The Colonel and I g

Lovin the Hills Race Report

Guess what I did this weekend??? I was a very good girl and asked my coach very nicely if I could please please please do the Lovin' the Hills 6 mile trail race and because he's the best he gave me the green light to participate . So, I did my very first trail race on Saturday! I'm not necessarily a stranger to trails but I definitely wouldn't say we're friends. Trail running goes on the same list as all of those really great athletes I "know" and am Facebook friends with and want to be able to be real friends with but I'm too intimidated to try. You know what I mean right? Anyway, I've run trails before and volunteered at many a trail race but I've never actually "raced" myself so this was going to be a fun new experience. The site wasn't far from my house and since I'd waited to sign up for various reasons, I didn't have to get up too too early to get there in time for race day registration. I drove to Jeffer