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A fun 5K starts with preparation

By Mike Camunas, Times Staff Writer
Published March 11, 2008

I like to run. It's fun.

I've been running 5Ks, sometimes a little farther, since I was 15. And for those keeping track, well, that's been 10 years now.

I've run in various 5Ks throughout the Tampa Bay area, including nine of the last 10 Gasparilla 5Ks. As a matter of fact, I'm running in a 5K this Saturday: the Brandon Shamrock Classic.

I actually just got back into doing more 5Ks with the intent of just proving to myself that I lost that freshman 15 - in my case, more like the senior 70.

But I realized that it's gotten tougher - not because I'm far from the strapping young lad I was nearly a decade ago, but because more and more people are now doing these runs, not to mention the heat has gotten even more unbearable.

So, I figured I'd go over some tips for those starting out on the 5Ks, or maybe even the mile walks, because let's face it - these runs are fun, even if you're not doing it to take home the gold medal.

These runs, most of which give proceeds to charity, are great social events, and most come with many free prizes, contests and postrace events.

Some of the tips may seem pretty standard and even obvious, but there's some new stuff, such as etiquette while on the route.

- For starters, unless you ran cross country in college, or have been very close to making money being a professional runner, then don't start out front. Take your time, go at your own pace and enjoy yourself. That's what these are about. There are serious races, such as the Disney Marathon, which helps you get to the Boston Marathon. However, if you're just out there to beat a personal record, get out of the way of the serious runners. The last thing you want is a fight.

- If you're an avid runner, carbohydrates are not your enemy - they're your best friend. As longtime marathon runner Rick Jones says, "You have about a 30-minute window to down some carbs just following your race to help avoid being sore the next day or two." Whether it be a 5K or your first marathon, you'd better have some carbs the night before. Most runners like to stick to a nice pasta dish, but Jones says he goes with a salmon steak. Either way, stay away from coffee, alcohol and soda - all those will just dehydrate you.

- The most important part before running any race is your training. While running constantly is important, include tapering days before a marathon, or don't run the day before a 5K.Training also consists of finding which nutrition and hydration system is the best for you. For instance, perhaps pasta carbs aren't the best for you the night before and your body needs more protein. Test it.

Weeks before the event,try different meals to see which works best. As for water, it's all about planning ahead, Jones says: "Drink plenty of water three or four days ahead of the run. It may be inconvenient with going to the bathroom a lot, but you'll be glad you stayed away from the drinks with too much sugar."

These are some of the things that I've picked up over my years of distance running, and I've always kept my 5K time under 25 minutes, even with the additional college weight.

That was about the only time running wasn't fun.

Mike Camunas can be reached at mcamunas@sptimes.com.

[Last modified March 10, 2008, 22:03:08]