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?
Great tips! I think it’s important to mix up distances, especially when you are just getting into racing!
I’ve actually been drafting a post very similar to this in my head! I agree with all your tips, especially the music one! I used to run 5Ks when I did cross country in university, and although I didn’t like the distance being so short, I did like knowing that I only had to endure it for about 20-25 mins, then it would all be finished! To get speedy, I practiced a LOT of speed intervals. At the time, I didn’t even know what a green monster was – if I had, I’m sure I would have chugged them by the gallon!
You are super speedy! Great job on your 5k!
My goal for this year is to stick with running. Normally I run a race in June of each year (this year it is a marathon but usually it was a 1/2 marathon) and then I would get burnt out and not run the rest of the year. Then I would start training again the following Feb/Mar and have to kind of start over. I want to improve which means I want to stick with running all summer/fall/year long!
Awesome job! My goal is a sub 25 5k. Hopefully these tips will help me get there :)
These are some great recommendations, Angela! I don’t know how people run without a watch of some sort. I would be absolutely lost without knowing my pace and setting time goals for myself.
Thanks for reminding me to stretch, too. I don’t do it enough and I really, really should!
you are super speedy! agree that there is a lot of great things to come from short distance running! didn’t know you used to do different track and field things.
LOVE these tips! Especially number 9. I definitely need to have some sense of where I’m going if I have any hope of getting there. In running…and in life! ;)
As much as I love half-marathons, at long distances I am injury prone too! 5K and 10ks are a great length for me!
My best 5K time was 23:15 – this was after I followed a training program involving some track workouts, honestly not believing that it would make much of a difference. It really did! I am so appallingly bad at stretching. It’s so good for me and I know it, but it just doesn’t seem to be inviting to sit on the floor, even though I definitely have time to do it most evenings. Have a 10K next weekend and did a 5 miler a couple of weeks ago. I have another 10K in the Fall, but am looking for some 5K’s for the summer. Angela, you are super speedy – can’t wait to see you haul ass in the next race!! :)
goodluck with your race next weekend! I enjoy 10ks too :)
Great tips! I aim to run 4 miles a few times a week on top of other workouts I do. I’ve never run in a race before though and hopefully when the Florida weather cools down, I’ll be able to sign up!
yay! i’m so happy for you because this is exactly what has happened to me. i was a sprinter in high school and loved speed work more than distance.. after my half marathon and running long distance instead of shorter, the pains took a toll on my body too.. i was made for speed, not distance :) less time and better results from my workouts is making me so happy, plus i need time in the garden too! :) cant wait to hear about your future races!
I like having my camelbak with me all the time, even for short runs. I’m doing my first race ever this weekend – a sprint triathlon. So nervous!
Great tips, I’m going to try and implement some of them. I’m running my first 5k in August and am getting super excited for it.
This summer, I plan on exercising, of course! I might think of doing some at-home yoga too, maybe on the weekends or my days off exercising. I plan on doing Nike Training Club for Women, push ups for arm strength (something I’ve been trying to regain), running, and like I said, yoga.
Loved your running tips. I ran my first 5k this March, and one thing that I always keep in mind is something that my dad told me: “If you can run two miles, you can run three, and if you can run three miles, then you can run four.” When I’m running I use it as a way to remember that half of the pain I am feeling is in my head. It’s easy to forget when you’re running that the pain isn’t only in your body, your mind is trying to psych you out too.
I love that mantra
1. I just fell across your blog… and LOVE it! Seriously… a lot.
2. I don’t have any short races planned yet, but I’m running a 1/2 in the fall and am trying to get my speed up to par so I’m sure I’ll be running a 5k/10k or two throughout the next few months. I just did a marathon this past May but trained at a SUPER SLOW pace and am trying so hard to improve my time.
3. I’ve been on the edge on whether or not I should buy a Garmin watch… I think this post has just SHOVED me over the edge.
Wow, I don’t usually write lists on stranger’s blogs… but welp, there you go! Happy Running!
Thanks Brittany! :)
I have done a couple of 5k’s. I think they are a blast but when I ran them I wasn’t too serious about it. I think it would be great to do one and go balls to the wall just to see how fast I could really do it! :) I loved the part about waving your hands around at the mailbox! Sitting here laughing out loud now!
i swear I dont do that… ;)
I love reading about your running techniques and tricks. I used to run in the fall of 2009, but I injured my IT Band and stopped it. Last summer, after becoming addicted to your blog I decided to start to run again…slowly building up from intervals to longer distances. Your words written in an earlier post “You’re Stronger Than You Think You Are” (I may be paraphrasing) have been my mantra on many a run. I am a firm believer in listening to my body, working to challenge myself but not cause injury. So what if I walk up an insane hill rather than run it? Maybe one day I will sprint up that bad boy but for now my hips and knees thank me for listening to them. I also love the feeling after the breathless agony of running a sprint, and like to end my run giving it my all for 100 metres at the end of my run.
Music is key, I agree! I rationally know I could do a run sans ipod but I have no desire to.
Thanks for your inspiring blog!
I used to run at least three 5k’s per month for about 5 years. I have probably run 500 5k’s in my life? I stopped counting. Scott and I ran together back in the day when we had spare time on our hands and we would run soooo many races. We would do like one a weekend. It was just FUN! We didnt really “Train”. It was just another run. Yes we tried to haul booty and put up good times but if we didnt, we didnt. (races are early in the morning on Sat and Sun and Fri and Sat nights were often late + drinking involved…lol)
I love your tips.
My tip, just run. Whatever happens, happens.
And if you feel like challenging yourself, just run as fast as you possibly can for as long as you possibly can, even if that means cursing the whole way :)
I am a beginner, so I am currently doing a brisk walk workout. I use the Nike+iPod program to blend music, encouragement, and stats all in one application. My best walking mile so far is 15’38”. You may want to look into a podcast called PodRunner. The podcast has a “First Day to 5K” program. Blessings!