You've decided to run your first 5K race-- congratulations! The feeling you experience as you cross the finish line will be something that you'll remember forever! Whatever your motivation for running-- weight loss, fitness, or fun, a road race is an exciting and memorably experience.

But now that you've registered for the race, you might be feeling nervous. Now what? Here are some tips to ensure that your memory of your first road race is a happy one.

What Gear Will I Need?

Shoes

Invest in a good pair of shoes. You might not need to spend $300 on a specialty pair, but a good idea is to go to your local running store and get a free evaluation to see what kind of shoe you need. Whether you buy a shoe there or not, you'll know what to buy. Don't make the mistake that many do (the author included), and try running in "skater"-style shoes!

Wristwatch With Stopwatch Function

You want to measure how long it takes you to cover all of your training distances. All you'll need is a simple watch with a stopwatch feature. You can invest in more sophisticated running watches with GPS, heart monitors, etc., but at the heart of it, all you need is a timer.

Hydration

Some experienced runners might not need extra hydration for a 5K run, but since you're just starting, you'll need to invest in a good water bottle or hydration system. Your local sports store should carry two options: the first is a "camel"-style pack, which has a water bladder that you use a hose to drink from; the second is a belt that holds small, form-fitting water bottles. The advantage to the former is ease of use while you're running; the advantage of the latter is ease of cleaning and care.

An important note on hydration: DO drink; DO NOT OVERDO IT! If you drink before or during your race, water is ok, but if you drink too much water, you could risk causing an electrolyte imbalance. You can help avoid this by not drinking gallons upon gallons, and also by switching up with electrolyte-packed sports drinks.

Music

First, a word of caution: don't listen to music while you're running if it will make you dangerously unaware of your surroundings (people, cars, animals).

That said, it can be very beneficial to listen to music while you run. It can pump you up, keep your feet hitting the pavement at the right time, and help you focus on positive energy, not just the sound of your own running and breathing. A small, wearable mp3 player is the best bet. Just remember: many road races will not allow you to listen to music during the race, so enjoy the tunes during your training runs!

How Do I Train For My Race?

Figure Out When You Like To Run

I like to run first thing in the morning. I tried running at night, only to realize that it was too easy to make excuses-- I'm too tired, it was a rough day, and so on. You might find the opposite. You might even like running in the afternoon! The key is to find out what time of day you will actually get out and run.

Go For Your First Run

It's the moment of truth: your very first training run. Just get out there and run. Don't run flat out, don't try to set any speed or distance records. Just run at a comfortable pace, and when you're back home, see how far you went and how long it took you to run. Hint: if you cannot carry on a conversation in a normal voice while you're running, you're running too hard.

Over the coming weeks and months, try to run a little bit further every week-- not every day! Your individual training plan will vary greatly depending on your starting level of fitness, so it's a good idea to search online for free training plans-- you'll find one that has a starting point that matches up to your current abilities.

"Speedwork"-- The Secret To Buildng Your Endurance

Speedwork is a running term that means, simply, running short periods at a faster pace than you would normally. The benefits of speedwork are incredible. But how do you do it?

Basically, you'll go for your normal run, and for a short interval, run faster and harder, then scale your speed back down, and then repeat. The first time you try it, A good tip is to run fast for the distance between two street lights, then slow to your normal pace. There are a number of free resources online that will provide you with guides (some distance-based, some time-based) to speedwork. (Distance-based guides tell you how far your intervals should be, whereas time-based guides tell you how long they should last).

What Will Happen On Race Day?

You've followed your training plan and you're ready for your first race. Just so there are no surprises, here are some of the things you'll experience on race day.

The Excitement Of The Pack

Running in the midst of hundreds or thousands of other runners will blow your mind. I ran faster in my first race than I ever thought I could, purely because of the movement of the group, the rush of overtaking slower runners, the drive to power through the finish line.

Timng Chips - And Gun Time Versus Chip Time

Many road races use timing chips. These are small, RFID chips that are attached to your shoe by zip ties or by lacing them through. Basically, these chips interact with readers on the course route, and give you the precise time that it took to go from the start to the finish. Which brings us to...

Gun time. This is the amount of time that it takes you to reach the finish after the starting signal. Chip time is the amount of time it takes you to go from the starting line to the finish line. What's the difference? Most races have hundreds or thousands of participants, and they "queue up" based on their expected finish time. So if you're a slower runner, it might take you a minute (after the starting signal) just to reach the starting line!

What Happens When I Cross The Finish Line?

You made it! Here's what will happen after you cross the finish:

1. A volunteer will give you a thermal blanket
2. You will pick up your medal (most races give all finishers a medal)
3. A volunteer will remove your timing chip
4. You'll be directed to a food and hydration station, where you'll be offered drinks and carbs

Once you've experienced the thrill of your first race, you might very well be hooked on running for life! Running is an excellent part of

a healthy lifestyle

. After you've mastered the 5K, consider moving on to the 10K, half marathon, or full marathon!