● Don't ever go anaerobic. Monitor your breathing when you are running.

If your breathing is pained or

strained, slow down. Walking is OK. Get your breathing back under control so that you don't build up
lactate in your muscles.
● You may not realize it, but one thing that differentiates runners is how they actually "pronate" when they
run.
● If you wear a shoe with inadequate support based on your pronation, all sorts of things could go wrong
with your running when you are starting out.
● Therefore, the best bet for new runners is to first get their feet analyzed by an expert.
● You need to buy the right shoe and know that your pronation can impact your running.
● If you decide to keep a training log online or on paper, you could 1) write what you did (running,
exercise, relax, other sport), 2) the day's temperature, 3) the wind speed and direction, 4) how you felt,
especially if you had any pain or doubts, 5) hydration or dietary info if trying something new, 6) sleep
pattern from night before, 7) how shoes feel, if they're new, for example, 8) how much time was needed
for you to complete a certain distance.
● To run your first 5K, there are few essential items that you will absolutely need to buy. This includes 1)
running shoes, 2) compression shorts (as a beginner, you have to prepare for the unfortunate fact that
your body is going to rub together in places you never realized was possible), 3) a digital watch, 4) a
hat, 5) refillable water bottle, 6) a few cheap bags of frozen peas (these aren't to eat, but rather are a
cheap way to ice your body, and they are reusable ice packs for stiff, swollen, and sore limbs).
● Find a locally-owned running store that has a shoe expert. Know that a good pair of shoes typically
costs over $100, and don't try to penny-pinch here.
● You should try to reduce caloric consumption after dinner. Your body will most likely convert these
calories to fat. If you are hungry at night, drink a tall glass of water.
● It's not a cliche that "you are what you eat."
● For runners consumption is approximately 70% carbs, 20% protein, and 10% healthy fat (poly- and
monounsaturated, not saturated fat).
● Overdressing can cause a lot of problems.
● When running, run against traffic. Also, make eye contact with drivers.
● When you arrive at the race location, scout out the toilets.
● Control your early pace. If this is your first 5K, then rule out going fast altogether. Keep telling yourself,
"Go slow."
● Walk if it hurts.
● Sprint to the finish line. Just suddenly changing the pace like this can also be a good way to shake
things up. Just seeing the finish line can be an exhilarating experience. Give the spectators something
to cheer about.
● Just because you've run a few 5Ks may not mean that you should try to go londer.
● There's nothing wrong with never racing a distance longer than 5K.