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?
At christmas time i decided to finally lose weight after many years of being extremly obese. I decided to do the c25k program. Never been able to run more then 20 seconds in my life. At 290lbs I started it,, and 9 weeks and 30lbs later I ran my first 5k. This program actually works and its very easy to follow. I’am still at 255 lbs running 2-3miles per day. Doesnt matter your size , anyone can do this program!! Give it a try!!!
Congrats…that is amazing!
I’m currently training to run my first 5k in the fall using the Couch to 5K Program! I literally could not run a mile when I started it, but now I’m almost through week 2 and I’ve already developed a small love affair with running. It’s awesome!!
These are great tips! I’ve been reading you for a while now but have never commented. I started the Couch to 5K training program last month and so far I’m by week 5 and feeling amazing. My goal is to run a 5K at the end of the program and then train myself to get better speed work. Eventually I’d like to try the (don’t laugh!) Disney Princess Half-Marathon. I have a 5 year-old daughter and I’d like to make a weekend out of it…and want to make her proud of mommy :-)
Oh, BTW, I’m drinking a Green Monster this morning :-)
me too!
aww thats so sweet!! Goodluck I know you can do it!
Hi Angela!
I definitely agree with you about racing shorter distances (I completed my first 10km race last September)… I might one day do a half marathon but as of right now, 3-4 miles is a lot for me.
You’ve inspired me to officially look for a 5km to sign up for. I also plan on re-doing the 10km this year and I’d like to beat my time from last year :)
yay goodluck!!
Awesome speedy time on your practice 5K! :)
I had a random question about your camelbak. I wear one for longer runs as well (even wore it on my 1/2 marathon in January) but I have a problem with the straps digging/rubbing in my shoulder. Do you or any of your readers have any suggestions for minimizing the irritation?
Thanks!!
hmm what about moleskin or a blister ointment?
I ran a 5k today! I was only hoping to achieve 4k, and when I started running, my morning lethargy and the stale feeling of a hangover in my head made even that seem unrealistic. The first five minutes were tortuous, followed by a further ten minutes telling myself I just had to get through them. Finally, at about 15 minutes, my love for running kicked in and I got an extra km out, telling myself that five minutes of running now might seem tough, but the feeling of contentment for hours after it was definitely worth it.
In general, though, I’m training for a half-marathon. Got my ‘gait analysis’ at the weekend and have a sweet pair of Brooks Bros. trainers to compete with! I’ve been running 10km pretty regularly at the gym – I was trying for once a week until my finals started, but I’m back on track now – but haven’t yet ventured outside. Everyone tells me it’s initially harder but much more enjoyable, I’m just scared… I know you did it the opposite way round, and started outside, but any tips for an ok runner but athletic agoraphobe??
I just took second place within my age bracket in a 5k race I did with my mom – awesome feeling!! Although I love me a half marathon, 5ks are much more managable with a busy schedule ;)
The song that pushed me to an awesome finish – Steve Aoki – Turbulence. If you like techno/fast strong beats, this song will definitely give you the push you need!!
Angela,
I just love your website, I think I find myself checking it every day! You have the most adorable pictures and interesting recipes. I got so motivated after reading your post today, I went for a 3 mile run right after I read it! And I actually ran it in 24 minutes so thank you for your motivational blog! lol I’m from the US but can’t find any 5ks around my area. Have any suggestions?
congrats on your run!!
I’ve been reading your blog for awhile now, and I am so thankful for this post– because yesterday my boyfriend and I were talking about finding a new challenge in our lives. I just read your first race posts recently, and since both my boyfriend work from home– we’ve been finding ourselves very sedentary, with the exception of nightly walks, yoga and some swimming. So we have decided we want to start training ourselves to run, and maybe work toward the goal of running a race one day. So this post was exactly what I needed! And any other advice would be greatly, greatly appreciated. :)
I love this post! Especially how you can be really slow runner and it doesn’t matter, just get out there and do it. Thank you :)
I ran my first 5k when I was in the 6 grade with my dad (I am a sophmore now). I was probably the youngest one there. I think I took one walking break but I otherwise ran the whole thing. This was because when I was running the adults would all ask me how old I was and the commended me on running the 5k. That pushed me to run the whole thing. The best motivation can come from total strangers!! :P
Just ran a 8K race last Saturday where I actually PR’d! Looking to run a 5K race in July and have a Womens Only Half Marathon in early September. I’ve never been a fast runner, but I have dropped 2 minutes off my finish times since becoming a vegetarian.
Great post Angela!
Nice time too.
I am not a runner, but I think this is a great post… I really do. It has such helpful info and GREAT TIPS for everyone. :)
Have a nice day!
Great tips!!! Thanks Ange! And good luck with your 5k!
I wish I COULD have summer races planned but I slipped two discs in my back and am currently out of commission :( I’ll happily live vicariously through you though!! ;)
These are some great running strategies, I cannot wait to try them on my upcoming runs. There are times when I just set out for a morning run with no goals, and it sets me up sometimes for failure (if I do less then I think I should)!
I am currently training for a 10k in July. I was doing Couch to 10k back in Jan and Feb for a race in april but then I got sick for 3 weeks and my endurance + breathing was shot to hell so no race for me. Boo.
I sometimes get discouraged when I see people posting 9 or 8 minute miles and feel so damn slow! I know my 12 minute mile is not bad and is as good as it can be for my current health and fitness, but I know I can be better. It’s just so hard not to compare yourself to another racers time. :\ That’s why I am trying no to go for a PR when I race in July. I just want to be able to finish it and not care how long it takes me (as long as I am not picked up by the slow poke police).
I’m a triathlete and am training for a Half Ironman in July, so my runs are much longer these days. I’m looking forward to the 3 mile runs during my taper!
I am so impressed with your sub-24 run ESPECIALLY WITH 924 FEET OF ELEVATION GAIN! Wow! Good for you! I am addicted to my Garmin and the elevation is an important measure to track — this is a fancy feather in your hat, Angela! :-)
My boyfriend “the non-runner” asked me if I would do a 5K with him this summer. After I picked my jaw back up off the floor, I realized…I haven’t run in about 6 months…yikes! I hurt my back earlier this year and was out of commission for about 2 months. I never got back into it after, but am feeling about 95% better these days. I will be starting slow and an looking forward to measuring my progress over the next few months!
I ran my first 5k a couple of summers ago. This year I’m running another, as part of my first triathlon! I have no idea if I will complete it (I’m going from zero to tri in 3 months), but I’m grateful for your (and all the commenters’) tips to make it an easier journey!