Recently I have been losing weight... down to 113kg from 135kg at the start of this year. Took up running 6 weeks ago and now doing my first ever parkrun next Saturday.
Ran a few 5ks and my best thus far is 33mins. Really hoping to beat that, any tips on how to make me a bit faster in a short space of time? Really nervous about it all, hope I don't succumb to the pressure on the day or over exert and DNF/injure myself.
Do you guys have any food/drink before the run? Pacing tips? Don't think my parkrun has any pacers so I'm self-reliant in that aspect.
Thanks all
Personally, I would just have something light like a banana. If you want to “do a time”, then I suggest you set up strava on your phone if you haven’t done so already. Let’s go for 32.5 minutes which I’m gonna suggest from what you’ve said that, that’s achievable. That is a pace of 10 minutes, 27 seconds per mile. Make sure that you’ve got your split average pace set to miles on strava and then you can track where your pace is at during the race. Hope this makes sense.
Don't think you need to worry about food for a 5km (other than being hydrated) and pace wise, consistent from start to finish is probably the way to go although a negative split is always nice.
Not sure you're going to get much time to influence speed in such a short space of time but interval training will help (like running at full pelt for 400m, resting for 90 seconds and doing it 6- 8 times). Make sure you have a slow 1.5km warm up and cool down either side.
Recently I have been losing weight... down to 113kg from 135kg at the start of this year. Took up running 6 weeks ago and now doing my first ever parkrun next Saturday.
Ran a few 5ks and my best thus far is 33mins. Really hoping to beat that, any tips on how to make me a bit faster in a short space of time? Really nervous about it all, hope I don't succumb to the pressure on the day or over exert and DNF/injure myself.
Do you guys have any food/drink before the run? Pacing tips? Don't think my parkrun has any pacers so I'm self-reliant in that aspect.
Thanks all
Enjoy it - there has been a really supportive atmosphere every time I've run and it's a great way to start the weekend! Don't go too fast on your first one, you want an easy time to beat for your second parkrun!
I wake up around 7 so usually have a light breakfast, but I've done it without or with minimal food plenty of times.
No pacing tips from me. I usually go all out on the first half and then spend the rest of it knackered and getting overtaken.
Don’t worry about any targets, just enjoy the run and the atmosphere. Every parkrun has different challenges, some are flat, some are (very) hilly, some have plenty of space where you can run uninhibited while others have width restrictions which force you to slow right down. It’s all part of the fun. Just relax and enjoy it !
I can't really add much to the good advice already given by everyone, but what i will say is its your first parkrun so its is a case of laying down a marker time, something to chip away at over the coming weeks and months.
I never look at my time until I get the text , which sometimes is a very nice surprise. Good luck my friend. Let us know how you get on.
Well done @DoctorCharlton and good luck. I remember being nervous before my first parkrun and it seems the most ridiculous thing to be nervous about now.
If I had any advice it would be that the most common mistake people make at first is going off too fast. Ignore the pace of those around you, just plod off at a pace you are comfortable with. Have no thought about times for the first one, just have a target of running at a pace you are comfortable running 5k with without stopping. Once you’ve got first timer nerves and familiarisation with the course out the week, target the following week to improve your time and go from there.
I don’t get to do it as much as I’d like but Parkrun is one of my most favourite things in my world and does wonders for my mental health.
Thank you very much, mate. All very good advice. Definitely don’t want the occasion to get the better of me and burn out too quick.
running my local one which is Harlow, it’s a couple of laps in the park and appears to be mostly flat so hopefully a good parkrun to start things off
I hope you get the bug and make it part of your weekly routine. Whilst I have highs and lows which affect how much other running I do, and my enthusiasm for it, PR is a constant for me and I wouldn't have it any other way. It becomes an obsession, but a heathy one. For now though, just try to enjoy your first run. It'll be great to hear how you found it.
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Not sure you're going to get much time to influence speed in such a short space of time but interval training will help (like running at full pelt for 400m, resting for 90 seconds and doing it 6- 8 times). Make sure you have a slow 1.5km warm up and cool down either side.
Enjoy it - there has been a really supportive atmosphere every time I've run and it's a great way to start the weekend! Don't go too fast on your first one, you want an easy time to beat for your second parkrun!
I wake up around 7 so usually have a light breakfast, but I've done it without or with minimal food plenty of times.
No pacing tips from me. I usually go all out on the first half and then spend the rest of it knackered and getting overtaken.
Think I'll have a banana and a black coffee and hope this will do the trick.
Will be sure to post my result on this thread next week and will be checking this thread more often.
If anybody is remotely interested, it's the Harlow parkrun and seems to be pretty flat... thank god!
I never look at my time until I get the text , which sometimes is a very nice surprise.
Good luck my friend. Let us know how you get on.
I don’t get to do it as much as I’d like but Parkrun is one of my most favourite things in my world and does wonders for my mental health.
running my local one which is Harlow, it’s a couple of laps in the park and appears to be mostly flat so hopefully a good parkrun to start things off