All the right moves: how to run your first race

Hitting the pavement doesn’t have to be a miserable experience. John Andrews tells you how to pace with grace

There are few events more inspiring than running a marathon, but not all of us want to slog our way along 26 miles of tarmac. In honour of the marathon or any other race you're training for, we wanted to bring racing down a level and focus on a more realistic kind of running – the five-kilometre kind. Novice runners can train for such a race in about three months or less, and many UK races support local charities – a plus that can provide extra motivation when you’re mid-race and feeling exhausted.

The ins and outs of training

There are two key words to remember when preparing for a race: ‘steady’ and ‘simple’. Ambitious and complicated schedules are doomed to failure, but you’ve got every chance of succeeding if you stick to basics and commit to running regularly over a ten- to twelve-week period. Your ultimate target is to be able to run for about 40 minutes and finish the race feeling strong. If you’re just beginning a fitness programme, this may seem daunting – but don’t be put off.

In addition to finding a good pair of running shoes, the only equipment you’ll need is a watch with a seconds hand. Wearing workout gear made of technical fabrics that dry quickly will keep you more comfortable, but this is not necessary. Make sure you do a five- to ten-minute warm up and full body stretch, thoroughly, before and after every run, and check with your doctor before beginning a brand new exercise programme.

Here’s a guide to get you started:

  • First, aim to exercise three times a week for 30 minutes. Beginners should spend much of this time walking briskly, gradually introducing one minute of gentle jogging, alternating with five minutes of walking. When you can cope with this, increase the jogging to two minutes then decrease your walking to four minutes. Gradually build up to jogging three minutes, then walking three minutes, and so on until you are able to run for the full half hour. This should take six to eight weeks to achieve, but don’t be discouraged if it takes longer. You need to listen to your body and take it slow and easy.
  • Alternate your running routine with strength training sessions twice a week if possible. These workouts will make you stronger and allow you to run with less effort.

  • Variety is the spice of life. Try to run in different locations and at different times of the day, so you don’t get bored with the same old routine.
  • Regular exercisers may find they can progress to running for the full 30 minutes in just a few sessions. Just remember, it’s not a sin to stop and walk, admire the scenery or smell the flowers. Don’t try and push beyond the 30 minutes too quickly: instead, concentrate on how you are running and strive for proper technique.
  • Too many beginners measure out their running mileage in a car and use this as a target. Only when you can comfortably run for 30 minutes should you start thinking about completing a number of miles per week. Beginners should concentrate on time rather than distance.
  • Only in the last two to four weeks of training should you pick up the pace slightly or try to push your running time from 30 to 40 or 45 minutes. Only do this if you feel strong. You should finish a run looking forward to – rather than dreading – the next one.
  • Obey your body rather than a book or a training programme. If you feel exhausted, rest for a day or two. Don’t play catch-up the next day by running for longer – the odd missed session won’t harm.
  • Runners of all standards should establish a pace that feels comfortable. If you’re running with someone, you should be able to maintain a conversation without feeling out of breath.

The final countdown

  • Towards the end of your ten-week training period (if you haven't been training this long, don't worry), measure out five kilometres if you haven’t already and run the distance, sticking to your normal pace. Record the time: this will be your target to beat on race day
  • Go out for at least a couple of runs at the time of day the event takes place. If you’ve only ever run in the evening and the event is at lunchtime, you’ll need to work out when and what to eat and drink beforehand
  • On race day, don’t make any changes to your training or eating routine: stick to what works
  • Avoid alcohol and exotic foods for at least a couple of days before the race: eat simple, carbohydrate-rich meals and drink plenty of water
  • Get a good night’s sleep two nights as well as the night before the race.

On race day

  • Arrive 30 minutes to an hour before the start to collect your entry number, visit the loo and mentally focus on the challenge ahead. Your goal is to finish, your bonus to finish faster than the time you clocked in training.
  • When the starter’s gun fires, establish your comfortable pace as quickly as possible. If it is crowded, you may find yourself walking for a couple of hundred yards, but so what? Relax, smile and enjoy the companionship of those around you – many will be first-timers, too, and it’s amazing how friendly people are during a race. Even if you feel fantastic at the start, don’t be tempted to set off too quickly.

  • If there are water stations along the route, have a cup or two. Slow to a walk when you do this and sip slowly. If you try to drink and run, you may choke, which will only set you back.
  • Most races have distance posts along the route, so you’ll know how you are progressing. If you’re more than halfway through the race and everything is going to plan, pick up your pace slightly.
  • Well done! You’ve finished the race and beaten your target time as well. Put on a sweatshirt and pants, so you don’t get a chill from sweating; cool down, have something to eat and drink and bask in the warm glow of a challenge completed.

What’s next?

  • If you’re ready for a fresh target, you might want to try and run the same distance more quickly. This means gradually establishing a faster pace on your 40-minute training runs.
  • Or, you might fancy running further. This means sticking to your original pace, but pushing your running duration up to 50 minutes, then 55, then the full hour and even beyond.
  • Don’t become obsessed with times and distances. There’s nothing more tedious than a runner rattling off the minutiae of his or her training sessions.
  • The longer you run, the more tired you will be and the more likely you are to compromise your form. When you’re tired, efficient technique is essential. If you feel you’re running sloppily, then walk, have a breather and re-establish good form.
  • A five-mile or ten-kilometre run (6.2 miles) is ideal as a follow-up challenge. But only find a race to enter when you’re confident that you can run steadily for an hour. Remember, your motivation is to get fit and have fun.

How to find your first race

If you feel inspired by the marathon, you should think about taking part in a local race.

The ‘Race for Life’ five-kilometre women-only runs take place each summer around Britain. Funds raised go to the Imperial Cancer Research Fund. For more information, click on www.raceforlife.co.uk.

For details about other runs all over the country, go to the directories at www.realrunner.com.

Good luck!