Be pumped up, but not psyched out, when you start your 5K

The countdown to the Anacortes Art Dash on July 26 continues. I know I’m pushing this 5K idea, but it really is a great community event. Participation will be good for your mind and your body. So here’s my final pitch for having a successful 5K fun run: how to gain the mental edge.

Nervousness will probably be your strongest emotion. I’ve done several 5K runs and I still get butterflies in my stomach before the race starts. Being a bit nervous is good. Think of it as a reserve source of energy. Put those butterflies into an imaginary box and let them come out later in the race when you need an extra boost.

When you arrive on the scene you’ll see experienced runners warming up and running around all over the place. Don’t get psyched out. Instead, follow their lead and do some light warm-up yourself.

By doing some brisk walking or gentle jogging for a good five minutes, you’re actually warming up your muscles and preparing them for exercise. Don’t worry, you won’t run out of energy before the race starts.

Have you ever noticed that when you begin your workout the first five minutes is always tough, but once you get over that five-minute hump you get into an exercise groove? Your workout gets more enjoyable after that initial start.

Same goes for the 5K warm-up. Brisk walking or gentle jogging will get that first five minutes of struggle out of the way. Then the rest of the event will be your workout.

Warming up can also help establish your breathing rhythm. Start taking slow, deep breaths at first. Your muscles need oxygen to perform, so getting some good oxygen into your lungs prior to the start will be beneficial. Then as your five-minute warm-up progresses your breathing rate should become steadier. Now you’re ready to go.

Have your game plan in mind. Whether you are going to walk, walk-jog, or jog the whole way, set your goal and go for it. Don’t worry about anyone else and visualize your own run.

Another scene to anticipate is the race start. Experienced runners will be crowded at the front and many will be looking at their watches so they can monitor their race pace. Start in the middle of the pack where you can have more personal space.

When the start gun fires, there will be a rush. Lots of people will take off at somewhat high speeds. Just let them go. Start at your pace and block everyone else out.

Throughout the race people will pass you and perhaps you will pass others. Great! But don’t think about them. Think about yourself and stick to your game plan.

During the race, two things you should focus on are even breathing and positive self-talk. Focus on your breathing to make sure you are inhaling at the same rate as you are exhaling. You don’t have to take full, deep breaths, but you don’t want to be taking short breaths either. Try to keep your breathing on an even keel.

Create a positive self-talk dialog. When things get challenging, keep telling yourself that you can do it. Say to yourself things like “keep moving, keep breathing” and mark your run with “one mile down, two to go” or “halfway there and heading home” or “last mile, I can do this!” Keep visualizing how happy you will be when you have crossed the finish line. You will get there!

No matter how tired you are at the finish line, please keep walking for at least five minutes to cool down properly. Do not just stop and sit down or lie down. Keep moving even if it’s at a super slow pace. Once you’ve got your breathing and heart rate back to normal you can stop moving.

People participate in 5K fun runs for all sorts of reasons. Some runners are experienced and competitive. Some are inexperienced or are first-timers; some are walkers. Some people are recovering from an illness or injury. Whatever your reason for participating, give yourself a pat on the back for signing up and showing up. Stay focused on your goal to get to the finish line. See you at the Art Dash!

Julie Hodges has a master’s degree in kinesiology and a minor in sports psychology from the University of Maryland and is a former competitive gymnast. She is ACSM Health & Fitness Instructor® certified by the American College of Sports Medicine. Julie and her family live in Anacortes. E-mail her with comments and questions at .