Back in the day, I used to be into all that crazy track and field stuff. High jump, shot put, long jump, relay, and sprints. Short distance sprints were always my favourite event. I loved the intense, breathless pace and the thrill of not knowing who would cross the finish line first. Sometimes I won, sometimes I got left in the dust. It was always anyone’s race! I still remember the nerves I felt before the gun went off. I had to be so careful not to go too soon and have a false start!
I know, it’s a bit strange to enjoy breathless agony. But the breathless agony leads to this high euphoric feeling when it’s over.
Another example of two extremes is hot yoga. I get hot and sweaty during class but then feel cool as a cucumber (mentally and physically) after class. This contrast of feeling, intensity, and mood is what really makes me fall in love with a certain activity over another.
Over the past month, I’ve been running 3-4 mile distances about 2-3 times per week. While I do enjoy long distance races like half-marathons, I have to admit that they take a toll on my body! I’m injury prone and when I get up to the 10, 11, 12, and 13 mile training runs, I often have to deal with pesky aches and pains. After my three half marathons, I had to take 1-3 weeks off running to recover. Not ideal. I go stir crazy when I can’t move my body. Of course, that isn’t to say that you can’t get injured training for or running a 5k- you certainly can- but, I think it’s cool to switch it up.
I’ve run 7 races (including one triathlon) since I started racing in June 2009 (read about my running journey here), but I still haven’t run a 5k race! I decided to do something about that. :)
5ks also require less time to train, which is good for me this summer as I’m working on a couple new writing projects and spending a lot of time working on our yard and gardens.
Yesterday, I ran 3 miles and pretended like I was running a race. I set a goal of running 3 miles in 24 minutes. I totally didn’t think I could do it. I had to really boot it hard, especially in the last couple minutes.
When I finished, I realized I hadn’t even lost my breath or broke a sweat.
Not.
Here are the strategies I use for running speedy short distances:
1. Set challenging, but realistic goals: Before starting your run, set a time and distance goal. I base my goals on previous runs for the most accurate prediction. I recently ran 3 miles in 25 minutes, so I thought 24 minutes would be a tough challenge!
2. Bring a stop watch. if you don’t have a Garmin or other distance tracking watch, you can figure out where your mile splits are along your route and then time each mile with a basic stop watch.
3. Set mile split goals if you wish. For each of the 3 miles, I set a time goal for each. If my overall average goal pace is an 8 min/mile and my first mile was 8:34, I know that I need to step up the pace in my second mile. I might set a goal for the second mile to be 7:45 pace to make up for lost time. I’m not very specific, but it keeps me on target.
4. Don’t underestimate hydration needs. I often catch myself thinking that I don’t need to hydrate properly for shorter runs, but this is a mistake! The body needs water every 10-15 minutes, especially in hot weather. I made this mistake today by not bringing my Camelbak and my throat was dry the entire run. Not cool!
5. Boot it: Expect to haul majah booty during the last few minutes! No matter how fast I try to run during the first 90% of the run, I always have to make up for lost time during the last few minutes. And anyways, it’s fun to sprint hard the last bit! I often have negative splits when running short distances with tough goals…it literally forces you to run faster at the end.
6. Blast some fast beats. Fast music = faster running. For me, anyways! Oh and I totally need a new music mix…I’m still rocking the same mix from last summer! It’s driving me INSANE.
7. Have Confidence! Believe that you can achieve your time goal. I can’t tell you how many times I catch myself saying that I cant do it. When you believe you can, you start to run with confidence and power. I strongly believe in the mind-body connection!
8. Stay Loose. I tend to tighten up and raise my shoulders and arms when I run fast. Be mindful of your body as much as you can and shake your arms out when necessary. I often do this several times during a race because I get SUPER tight during races!
9. Visualize you’re running a RACE before, during, and even crossing an imaginary finish line. This will help increase motivation and hopefully, energy. My imaginary finish line is my mailbox. Occasionally, I like to shoot my arms up in the air and cheer. It sounds a bit embarrassing when I type it out like that. Just forget that last part. I would never do such a thing.
10. Streeeeetch. I used to be horrible for stretching after runs, but now I try to stretch, even if it’s just for a minute! It really does help with recovery. When I don’t stretch after a tough run, I pay for it the next day.
11. Dump everything you can find into a blender and slam a Green Monster. Much better.
Keep in mind that everyone’s definition of a ‘speedy run’ will be different. The same is true for how you define a ‘short distance’. When I first started running, 3 miles was very, very long for me to run (still is some days!) and I could barely run a 12 minute mile. It’s important to do what is right for you at your current ability level and not get discouraged. Running isn’t easy and you should pat yourself on the back for any run that you accomplish whether it be 1/4 mile or 10 miles.
By the way, I’ve heard so many great things about the Couch to 5k program for new runners, so if you are thinking about trying out a 5k race, be sure to check it out!
I’m currently scoping out a 5k race in Oakville this weekend or a later race in June. I’m already shaking in my sneakers!
Have you ever run a 5k race before? Are you training for one now or have any tips to share?
Do you have any summer races planned?
Thank you Angela, these tips are really helpfull :)
Since I just started running, I’m not going to race anytime soon, when I think I’m really into it, maybe I will (but that’s probably going to be sometime during fall/winter)
I’m new to running and I’ve only run 3 races… all in the last year. But when I’m training, even if it’s just on the treadmill I sprint to the “finish” and cheer :)
I’ve never run a 5k race and I want to try it, I went straight for 10k just because it was the most convenient race available :)
I just started the Couch to 5k last night! I love it! Definitely recommend to anyone that wants to start running! I need a new playlist too….
If you need some new music try Girl Talk! He is a DJ who mixes great dance songs. The albums are really fun and upbeat.
I just ran my first 5K last month. I’ve been running for about a year and a half, always wanted to do a race, but never had the courage to sign up for one. I’m so glad I finally did. I loved it and felt wonderful after. I had no intention of making any time goal, just wanted to enjoy the race. I ended up beating my normal 5K time by about 5 minutes! I was shocked! Must have been the “race adrenaline”. I’m going to try and hit up a 10K sometime this summer and I’ve already signed up for the Niagara 1/2 marathon. YIKES!
Great tips Angela! The only races I ever run are 5Ks because they are so much fun! They don’t require a lot of training and it’s so easy to see yourself getting better and faster. I’m actually running a 5K on Sunday! :-D
Have fun!
Great tips Angela, thanks for sharing! I am trying to get back into running and this will really help me.
Running long distances can suck lol. Finished Walt Disney World Half – right onto a 18miler race, and finishing with Pittsburgh Half Marathon… Finished with a stress fracture, third one in 3 years. 1-3 weeks off is nothing, ur fine. My injury is just starting to heal at 1 month off. Cross Training is a beast!
My first 5k was just over a year ago at the completion of the C25k program…the program really works and I would suggest it to anyone and everyone. Very adaptable to any beginning fitness level.
I ran a half marathon a month ago (after 14 weeks of training) and then another 5k this past weekend…the 5k was SO MUCH HARDER! I was also a sprinter in HS, but I was still surprised by how intense the 5k was. I set a goal of sub-30 and got in at 29:31. The whole thing was a blur and went by so fast! I was grimacing at the finish but recovered so much more quickly than from the half. I think a 5k is great for the injury prone. Plus, the competitive aspect seems so much more urgent!
I really think you should try one – you’d love it :) Plus…cheaper!
I am coming back to running after 2 months off (grad school), and I loved the tips!
I LOVE reading your blog- very motivating! Oh, and your 3 mile time- I can only hope to go that fast, nice job!!
I have already done one 5k this summer, but I’m thinking of trying my first halfie. I’m not so sure it’d go so well since I’m injury prone too. Yeah… still thinking that one over.
“breathless agony leads to this high euphoric feeling when it’s over.” I am soooo addicted to ‘breathless agony’. Wonderful post girl.
Love these tips! I totally agree that a Garmin is key. I always had to guess my distances/times before I got one, so it was really hard to set goals.
I’m thinking of doing a 5k race sometime this summer too! Which ones (other than the one this weekend) are you looking at?
I’m the opposite of you. I’ve done countless 5Ks while competing in high school and college. Once in a while, in college, they would up the distance to a 6k, but nothing more. I’ve raced one 10k in my life, but I’ve never tried a half or full-marathon and I want to desperately. I can’t seem to run injury-free for more than a couple of months and I am starting to get very down about it. Right now I have foot pain that is keeping me from running all together. So sad…
One of the best things you can do to decrease your race time are speed workouts! Sprinting was never my thing- my body just won’t go fast- but even with one or two speed workouts a week, you will see a definite improvement. I like to go to the local high school track to do my fast runs. Some of my favorite workouts include ladders (1200, 800, 400, 2×200, 2×100), fartleks (hehe- basically intervals of fast and slower running. These are especially great!), and basic repeats. With faster runs, warming up and cooling down is crucial. I like to jog 2-3 laps for both. Good luck with your 5k journey!
My first race was a 5k! It was so fun and exciting and the people were awesome. I ran it with my family so it made it all the more enjoyable and memorable. But I felt like it was over before I had even started! I hope to run a 5k soon and smash my current 5k PR. I have a half marathon coming up in August and I am just thinking now about how HOT it’s going to be! Yowzaaa.
perfect timing with this post for me as I’m now trying to switch from marathon training to speedy runs and much shorter distances. It’s appealing much more to me these days than 2 hour runs! Thanks for the awesome tips.
Ooooh, been a while :)
My, you are speedy! Great tips Angela :)
I started running last year with C25K. Until then, I hated running, and running one minute for me was like the end of the world! I don’t know what got into my head when I thought “oh, I want to give running a chance”.
I ran my first – and only so far! – 5k back in December, since then I’ve been running like twice a week, very short runs actually. My yoga teacher training is taking a lot of my time, but when it’s over I’ll have a bit more time. Maybe, depends on the number of classes I teach :D
But my plan is to run a 10k in December, cold running is not a problem. I already have a 4k Ladies’Run planned in October during the Brussels Marathon, weehee!
Can you give us a sample playlist? I get stuck in playlist ruts too and listen to the same songs over and over … I know it’s getting bad when I hear the song on the radio and expect the following song to be what’s on my playlist!