First Run

It is the start of the year and everyone would want to get into the fitness craze. Yes, I said fitness craze because just like any “craze” it is just temporary. The people that I see during my morning runs would eventually trickle down and by the end of the first quarter; I would be the only one left running. It is an exaggeration of course.

Two weeks ago, a housemate indicated his intention of running. I thought that he was just joking but when he arrived home one evening with a newly bought pair of running shoes, I thought, “Okay, you are serious.” The following early morning, he joined me in my morning run. Until now, he is running even without my company. That is what we call determination, perseverance, and discipline. These are the essential virtues to survive running.

All beginners in running must first take into account their physical health. This means that beginners who have doubts of their health must head to the direction of the medical clinic. This is to make sure that you are fit for a rigorous activity. Otherwise, if you were that person who could run or jog straight for thirty minutes, a 5-kilometer run for a start would not harm you a bit.

Given that you are fit, here are some tips to enjoy and finish your first run.

Day before the run. Eat well the day before the run and drink lots of fluids. If you have been training for the said run, you should be resting this day or you could just indulge in some recreational activity. Some runners would like to carbo load the night before the run. You can do likewise but do not overload.

Do not hydrate much during the night because you might frequent the comfort room interrupting your precious sleep.

Prepare your running gear before hitting the bed. Looking for these items the following day may take time. Runs always start on time. Always take note of that.

Sleep well. The number of hours of sleep depends on your normal sleeping hours. Use an alarm to make sure you wake up on time.

Before the gun starts. After waking up the following day, drink a glass of water. If you are not use to eating early in the morning, skip it. The 5km run would not consume all the energy you packed the previous day. Make sure you would do all the morning rituals (natural) you are accustomed to do.

In the event area, proceed to the check-in area or counter. This is where your participation is validated or confirmed. Once you are checked-in, you can proceed with your warm-up. You do not need to run or jog to get warmed-up. You can do jumping jacks until you feel your heartbeat accelerates and you feel your first sweat. After warming up, stretch. Start from the foot upward.

After stretching, look for a drinking station and take a gulp or two. Do not drink too much because that would be heavy in the gut when you run. Afterwards, look for the urinals and empty your bladder. Do all the nature calls possible because you would not like to feel uncomfortable during the run. After this comforting, proceed to the starting area.

You are a newbie. Do not line in front of the starting line or in the middle of the pack. Position yourself on the sidelines. Do not start on the last line, either. You would surely feel abandoned once that gun starts.

During the run. Always start slow. If you see other runners passing you, let them be because for sure, after 10 minutes of running, these people would be panting hard and ran slow. Maintain your pacing. Relax your muscles and joints, loosen them, and do not run stiff. If you are not yet familiar with your pace, try to create a rhythm.

For example, take a deep breath on the first three steps and exhale all the air on the fourth step. Repeat the cycle and Keep that rhythm until it becomes second nature to you while running. This will regulate your breathing and would cultivate your respiration pace as well as your running pace.

Most beginners would feel like surrendering after they feel exhausted or when they feel that they are already gasping for air. Our sports doctor told us that when we feel this, it means that we have expended the energy that carbohydrates have provided and there is some sort of energy shift occurring inside our body. From carbohydrates, our stored energy from fat would be available next for spending or burning. This is what we usually call our second wind. The best thing to do is just to slow down your pace until we regain our energy. Stopping to a walk would only abruptly stop the momentum of our running.

Water stations would greet you possibly on the turn-around of the 5k event. Do not be tempted to stop and drink. It would consume seconds of your running time and would be heavy in your stomach. If you really need that drink because you feel dryness in your throat or lips or mouth, grab a glass and just take a sip or two. That would be enough to carry you to the finish line.

After the run. Assuming that you have reached the finish line and receive all the freebies of a finisher, do not slump on a corner or below a shaded tree. Look for an open space and start cooling down. You can do all the stretching you did after warming up, only half the repetitions. Stretch well. if you can find some free stretching station in the area, avail it. Drink an energy drink or water as much as you can. You can munch a banana to replenish the potassium lost during the run.

After the run, celebrate. Eat as much as you can. This is your first run and you successfully crossed the finish line. Take a break from running two or three days but return to it because you still have three more 5-kilometer runs until you bore yourself from it. I am sure that the 10 kilometer run would be a challenge for you.

See you at the starting line, again!