Running

Track & Field

Why did the 5k become so popular as a race? 

The 5K: A Popular and Achievable Race Distance

Why do 5K become so popular? The reason is they're very doable. I was in a seminar one time and to sign up for a 5K, somebody asked them, have you gone to the mall? And how often do you go to the mall? Or how long did you walk in the mall? And if they said an hour and a half or two hours, well, you have done a 5K. So for that purpose, it's easy to show people that 5K is very doable and you can go outside and get it done. But I think the distance, 3.1 miles, it makes you say, hey, I can do it, I can do it. But once you start, it's very achievable. And that's the reason why a 5K is a popular race. And also it's fun because I think it kind of pushes you to not be comfortable when you're racing a half marathon, a full marathon. It can be more leisure pace, whereas a 5K, you can be a little bit on it, I guess, just pick up the pace a little bit and get you to that fine line of threshold. It makes you breathe a little bit harder, and guess what? And it gets done a lot more quicker than a half marathon or a full marathon. That's why I think the 5K became a very popular race.

5Ks have become popular because they are very doable and not overly intimidating. They also provide the perfect balance between a leisurely pace and a faster pace, making it an enjoyable race for all levels of runners.

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The popularity of the 5K race can be attributed to its attainability. Many people find it easy to complete because it covers a distance that is relatable and achievable. For example, during a seminar, someone asked participants if they had ever walked in a mall for an hour and a half or two hours. If they had, they had essentially completed a 5K. This makes it easy to demonstrate to people that they can do it and encourages them to get outside and participate.

The distance of 3.1 miles is also appealing because it feels manageable. People often think, Hey, I can do that! Once they start training and participating in the race, they find that it is indeed achievable. The 5K provides a sense of accomplishment and satisfaction.

Additionally, the 5K race is fun because it pushes participants to step out of their comfort zones. Unlike longer races like half marathons or full marathons, where a more leisurely pace is common, the 5K encourages participants to pick up the pace and push themselves closer to their threshold. It makes them breathe harder and provides a quicker sense of accomplishment compared to longer races.

Overall, the 5K race's popularity can be attributed to its doability, sense of achievement, and the opportunity it provides to challenge oneself in a shorter, more intense race.

Maximize Marathon Recovery: Proven Tips for Success

The key to life and to get to the marathon is all about preparation. I think getting to a marathon, the key is to prepare to the best you can. And how you recover from that becomes the result of all your hard work. If you worked hard and done the work as much as you can, you're going to get to the finish line as strong. But how do you recover from that is also important because if you hit the wall on mile 17, you struggle for the 9 miles, the recovery is going to be difficult. But if you hit the wall on mile 20 or 24, it will be easier because you toughened it out for 3 miles or 4 miles. Now the recovery will be a lot easier. So I do a lot of ice baths. I've done the past. Soft tissue massage and stretching. I always use U-can. Also sports drinks right away, immediately. And I think just being able to put Epsom salt and Normatec. A few other things that you can do to help you recover faster. A marathon is a challenge. Your body just went to the maximum demand of it. And how you recover is doing the small things that make a big difference even though you might not feel like it. So you have to recover. And protein is very important as well.

The key to running a marathon is preparation. You should work hard and do all you can to prepare, but also remember to recover by taking ice baths, stretching, using Epsom salt and protein to help your body recover faster after the race.

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Recovering after a marathon is crucial and can be influenced by your preparation and performance during the race. Proper recovery is the result of your hard work leading up to the marathon. If you've trained diligently, you're more likely to finish strong and experience a smoother recovery. Hitting the wall at different points in the race also affects the recovery process. If you hit it earlier, around mile 17, and struggle for the remaining 9 miles, recovery will be more challenging. However, if you tough it out until mile 20 or 24, recovery becomes easier as you've already pushed through several difficult miles.

To aid in recovery, I recommend taking ice baths, receiving soft tissue massages, and engaging in stretching exercises. Consuming sports drinks immediately after the race is also beneficial. Additionally, utilizing tools like U-can energy products, Epsom salt baths, and Normatec compression systems can help expedite your recovery process. It's important to prioritize these recovery methods even if you don't feel like doing them since they make a significant difference in your overall recovery.

Remember that running a marathon puts your body under extreme demands. Taking proper care of yourself post-race is essential for optimal recovery. Don't forget to consume enough protein as well to support muscle repair and replenishment.

Do you have any suggestions for a better warm up routine that incorporates functional dynamic drills? 

Maximize Performance with Dynamic Warm-Up Routines

Getting ready for a race is very important and you need to design dynamic flexibility and warm up routines to be able to get the best out of your body. You want to let the body get ready to go and whether you're running a 5K, 10K, half marathon or full marathon, all the cylinders need to be clicking. Some of the best times that I have done in the past is A skips, B skips, C skips and also hopscotch and you just want to be able to just re-trigger those muscles, the fiber to be as quick as possible and let the body and mind meet. You're looking for effectiveness and efficiency to the best you can and you don't have time sometimes especially in a warmer, I mean in a colder place you need to do a lot more warm ups and to be able to keep, sometimes you break up the warm up to two because you want to keep the core temperature as warm as possible and not do a long warm up and then weight stretches and then go for a race because it might not be as warm and efficient. So just do your best and I wouldn't try something new at the beginning but try to do that on your intervals or tempos or races that you're going to get ready for on race day when the competition was done, you should be ready to go. Try something first and a lot of them you can get on Met For Mortals, the books that I have wrote to be able to help you with some of those drills. Thanks.

When preparing for a race, it is important to have a good warm-up routine that will help get your body ready to perform at its best. This should include skipping, seascapes, and hopscotch exercises to retrigger muscle fibers and keep the core temperature as warm as possible. On race day, don’t try something new; stick with a routine you know works.

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For a better warm-up routine that incorporates functional dynamic drills, it's crucial to prepare your body for optimal performance in a race. Whether you're running a 5K, 10K, half marathon, or full marathon, every aspect of your body needs to be primed. Some effective drills include A skips, B skips, C skips, and hopscotch. These exercises help activate and engage the muscles, allowing them to be quick and responsive. The goal is to maximize effectiveness and efficiency. In colder conditions, it's essential to prioritize warming up to maintain a high core temperature. Consider breaking up the warm-up into two parts rather than doing a single long warm-up followed by weight stretches before the race. This approach ensures that you're adequately warmed up while maintaining efficiency. It's important not to try anything new right before the race; instead, incorporate new drills during intervals or tempo runs in your training. For more specific drills, you can refer to my books Met For Mortals. Remember to find what works best for you and be prepared for race day by practicing and refining your warm-up routine.

When do you know your body is not in the right condition to compete?

Listen to Your Body: When to Compete or Pass

When do you know when your body is not in the right condition to compete? You know the best part about running is the fitness that you gain. At the beginning you feel like you're out of shape and then you work through it and you get fitter and fitter and stronger and that's when you know you're ready to compete and by doing some intervals or tempos you know obviously have a goal for competition but it should also have a goal when you are training on your intensity to see if you hit those benchmarks and when you hit those benchmarks you know you're ready to go otherwise if not then you might have to pass on competition to get ready further for a bigger competition or another race so therefore you have to see how you are progressing and don't go to the starting line if you're not healthy because sometimes you can do more damage and not be able to accomplish your goal so be careful and once you get to the starting line and you're healthy and conditioned go there and have fun.

You can know when your buddy is not in the right condition to compete by paying attention to their training intensity and seeing if they hit certain benchmarks. If they don't seem to be progressing, it's best to pass on competing until they are healthier and in better condition.

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You know your body is not in the right condition to compete when you haven't reached the necessary fitness level. Running is a journey towards improving your fitness. As you progress, you become fitter and stronger, indicating readiness for competition. By incorporating intervals or tempos into your training and setting goals, you can assess if you've reached the required benchmarks for competition. If you haven't hit those benchmarks, it may be necessary to skip a competition and focus on further preparation for a bigger event or another race. It's important to monitor your progress and avoid participating if you're not in good health. Pushing through when you're not ready can lead to more harm and hinder your goal achievement. So, be cautious and ensure that you're both healthy and conditioned before stepping onto the starting line. Once you're prepared, go out there and have fun!

What are some of your favorite running shoe models?

Discover Your Perfect Running Shoe at Skechers

You know, being a runner used to be simple. Put your shoes on, get out the door, and you have it. But now there's so many different shoes. I've been fortunate enough to, I was an ackee for 12 years, and I've been with Skechers for another 12 years. So it is fun to be able to just have some brands that support you. I've been very grateful, especially for Skechers. They have the Go Ride, Go Ride, and Razor X, and Speed Freak. There's so many different shoes that are gonna help you get to that finish line that's strong. And make sure when you're looking for another pair of shoes, check them out at Skechers Performance or Skechers Shoes. So good luck. And there's many other also companies that are looking for your business, but at the same time, you gotta fit shoes that is right fitting for you, and help you find those that make you happy. But if you're looking for comfort and good shoes, check them out at Skechers.

Being a runner has become complicated with all the different brands of shoes. Skechers provides comfort and good shoes, so runners should check them out.

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As a runner, I've had the opportunity to try out various shoe models over the years. It used to be simpler when you could just put on your shoes and go. However, now there are so many options available. I've been fortunate to have a 12-year partnership with Skechers, and they have been incredibly supportive. Some of my favorite running shoe models from Skechers include the Go Ride, Go Ride Razor X, and Speed Freak. These shoes have helped me feel strong as I cross the finish line. Of course, there are many other brands out there as well, so it's important to find the right fit for you and choose shoes that make you happy. If you're looking for comfort and quality, I recommend checking out the offerings from Skechers Performance or Skechers Shoes. Good luck with your search for the perfect pair of running shoes!

Having difficulty sleeping especially before a race. Any tips?

Pro Tip: Visualize success and relax for better sleep

Sleeping the night before can be really really difficult and hard. I actually don't sleep that much the night before my races but I try to sleep way ahead of time. So Steve Scott gave me the best advice, a great American miler and one night I stayed up well in NCAA 96 I believe for the 5k in Eugene. Eugene, Oregon is a big fans of distance running. I stayed up all night. How I'm gonna come to the finish line, I'm gonna win this, how I'm gonna do my hands and all that. I stayed up all night and then I went flat as a pancake because I ran that race in my in my dreams or in my bed before actually going to the track. So I was on the race flat as a pancake. So I asked Steve Scott and he said visualize weeks and months out how you're gonna do on the night the night before the race. Try to read a book and then go to sleep. There's nothing you can do except a good night's sleep or relax as much as possible. Don't think about the race. So if you can do that you can achieve good things and even the marathons you know I run about 100 to 130 miles a week. When I taper down to 30 miles a week I can't sleep but at the same time the work is done so don't sweat. Don't sweat it if you don't sleep the night before because long you've been sleeping regularly before. So mentally don't defeat yourself either. Just be ready, done the work out there, execute good plan and great things happen including when I won the New York City Marathon I only slept for like a few hours.

To get a good night's sleep before a race, it is important to try and relax as much as possible. Visualize the race taking place, read a book, and don't think about the race. However, if you can't sleep, don't defeat yourself mentally because if you have been sleeping regularly prior, you should still be okay.

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Tips for difficulty sleeping, especially before a race:

I've found that sleeping the night before a race can be quite challenging. Personally, I don't sleep much on the night before races, but I focus on getting enough sleep well in advance. One great piece of advice I received from Steve Scott, a renowned American miler, was to visualize weeks and months ahead of the race. Instead of staying up all night thinking about the race and getting caught up in details, he suggested reading a book and trying to relax before sleep. It's important to understand that once you've done the necessary training and preparation, there's little else you can do except get a good night's sleep and stay as relaxed as possible. Don't let thoughts about the race consume your mind. Even during marathon tapering where mileage decreases significantly, it's common to have trouble sleeping. However, as long as you've been consistently sleeping well leading up to the race, there's no need to worry too much about one restless night. Mentally, it's essential not to defeat yourself with negative thoughts. Remember that you've put in the work and now it's time to execute your plan. Great things can happen even with minimal sleep. For example, when I won the New York City Marathon, I had only slept for a few hours beforehand. So trust in your preparation and believe in yourself on race day.

Meb Keflezighi answers your Running questions. See all the advice Meb Keflezighi has and get answers to your own Running questions.

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Meb Keflezighi is an Olympic Marathoner, best-selling author and co-founder of 26. He is the only runner to win the New York City Marathon, the Boston Marathon and an Olympic medal. Meb's "Run To Win" philosophy encourages runners to prioritize their own wellness. He is a highly regarded keynote speaker and global ambassador for running.