Five Tips for Running a First 5K By John Nofsinger

Introduction• A finance expert, John Nofsinger taught at Washington State

University, before becoming the William H. Seward endowed chair in finance at the University of Alaska Anchorage. Outside of his career, John Nofsinger makes an effort to stay active by cycling and participating in distance races.

For first-time 5K runners, the following factors should be considered to ensure a positive experience.

1. Avoid running at an uncomfortable pace to match other runners. This results in early fatigue. Instead, make sure to stand in a corral that has runners of similar speed so you can maintain a well-paced run.

Tips• 2. Mentally break down the distance into four

sections to focus solely on accomplishing one mile at a time, and then the final length. This keeps a person motivated because each distance is more digestible.

3. Know the number of fuel and aid stations available along a race and what each serves. Some are designated for water, while others offer sports beverages. To hydrate properly and avoid stomach issues, listen for what volunteers are calling out so you can grab the more suitable drink.

Conclusion•4. Arrive at least an hour early to a race and

begin warming up 25 minutes before the event commences. This should include a 10-minute easy jog followed by five minutes of increased speed.

5. Try a negative split, where the last half of a race is completed faster than the first. This encourages a runner to maintain a good and comfortable speed at the start, reserving enough energy to cross the finish line strong.