5K Tips for Women Over 30
Adams 12 5 Star Schools had their annual 5K this past weekend. Northglenn Health and Fitness was there to lead the community through the warm-up. We had such a fabulous time! I finished with my best time ever and wanted to share a bit about the day in hopes it might help you with your first or next 5K.
Food to fuel my body was key to having the energy to push myself at Riverdale Regional Park that morning!
I normally eat breakfast prior to 7am. However, since the 5K started at 9am, I wanted to eat closer to that start time. I aimed for 7:30am. I had my usual breakfast – ground turkey meat with taco seasoning, cottage chips, and Siete Chips for my carbs. I also had my standard coffee with Fairlife Ultra 2% milk for some extra protein.
Water started before breakfast and continued up until race time. I took a few bathroom breaks, including one just minutes before the 5K started. Kudos to the people who take care of the porta potties at the Adams12 5 Star Schools 5K event. Not having to hold your breath in a porta potty is a huge win in my book!
Here is a nice summary of my food and bathroom prep.
- Drink plenty of water the morning of your 5K.
- Eat a balanced meal with carbs, protein, and healthy fats.
- Stick with your usual healthy foods — no need for crash diets or fancy carb-loading for a 5K!
- Use the bathroom right before the start to avoid mid-race stress.
Starting well-fueled and hydrated made a big difference in how strong I felt.
Wear the Right Gear for Your 5K
Comfort is everything when you’re pushing yourself. Or let’s be honest if you have sensory issues with clothes like me, comfort is important every day.
Comfort is everything when you’re pushing yourself. I wore one of my favorite hoodies because it has a full front pocket, so I can keep my phone and gloves without having to hold them. However, I overdid it with the layers. Normally, I can keep moving and take that hoodie off, wrap it around my waist, and boom, no time lost. But since I had a long sleeve thermal underneath, it was restrictive to pull off just the hoodie without removing every layer beneath. In the end, it was fine, but I’ll remember this for my next race.
The decision that made me happy was my choice of underwear. I don’t like underwear that rides up when I’m moving, so I bought women’s boyshorts instead of my everyday wear for the 5K and for my strength training workouts. It made a noticeable difference.
For headphones, I found that ear buds just don’t stay in my ears. It’s inconvenient to stop and pick them up when they fall out, plus there’s the yuck factor of putting them back in after they’ve been on the ground. So I opted for over-the-ear headphones. It’s also more obvious that you’re not being rude; you just can’t hear anyone else! The music really helped me maintain my pace.
Part of doing a 5K, or any distance, involves a mental struggle with boredom. Listening to music and walking to the beat keeps me on pace and prevents me from feeling bored!
So in summary for my next 5K I will and won’t:
- Dress in layers that I can easily remove and tie around my waist.
- Wear my boyshort-style underwear to prevent it riding up and having to get it out or deal with it the entire time.
- Choose headphones that stay put, and create a playlist that matches my energy and pace.
The fewer distractions you have, the more mental space you’ll have to enjoy (and crush) your next 5K or next race.
Pacing Yourself During the Race
Your mindset is not just affected by music. You might need other things to occupy your mind to keep going.
During the Adams12 5 Star Schools 5K in Brighton, CO I would pick an upcoming landmark — like a tree or a cone — and run for 100 or so meters until I reached it. Then I would let myself walk at my original goal pace and recover before picking another point to aim for.
This small mind trick helped me break the race into manageable chunks without feeling overwhelmed.
Should You Sprint on Downhill Sections?
For me, yes — it worked!
Whenever the course sloped downhill, I let gravity help me speed up. It gave me momentum without using too much extra energy.
Just be sure to stay aware of your footing so you stay in control.
Don’t Slow Down at the Finish Line — Sprint Through It!
One mistake I saw a lot of people make: slowing down before the finish line. Or stopping right at it, and blocking others.
If you can, pick up your pace and bust through the finish strong. You can slow down once you’re past the timing mats and clear of other racers. Besides improving your time, it feels amazing to finish with a final burst of pride! Then keep walking, put your hands on top of your head if needed. Slow down your pace, but keep moving until your breathing is under control. Grab water and a whole foods carb like a cutie, orange or some other fruit. Nice treat at the end.
Start Line Tip: Your Chip Time Matters, Not the Race Clock
If you are timing your 5K and you don’t want to find your way to the front, or get run over by the crowd, there is normally another way to time yourself so don’t stress.
Most 5Ks have not just the start time (gun time) but the chip time. The gun time is the start of the 5K, but everyone crosses the “Start Line” at different times so there is also normally a “chip time”, as there was for us this past weekend. That time starts when you cross the timing mat at the start line — not when the race clock starts ticking.
This was a huge mental relief because it let me focus on my own race, not comparing myself to everyone else’s pace.
After the Race: Understanding Recovery and CNS Fatigue
After crossing the finish line, I felt euphoric. Although I’ve never experienced a runner’s high because I’m not a runner, I pushed myself at a brisk walking pace. After finishing, I felt accomplished and proud of my time. I had people to talk to at the booth, which kept my mind occupied.
Then, on the way home. When my adrenaline was out, my mind was calm.
On the way home, when my adrenaline wore off, my mind calmed down. I realized I was absolutely exhausted — not just a little tired. It hit me hard and kept getting worse.
What is CNS Fatigue After a Race?
Your central nervous system (CNS) manages all the communication between your brain, muscles, and body systems.
Pushing yourself beyond your usual pace taxes the CNS, not just your muscles.
This can leave you feeling:
- Deep physical exhaustion
- Major hunger
- Emotional ups and downs
- Needing lots of extra sleep
It’s normal — and it’s a sign you challenged yourself.
Why Listening to My Body Was the Best Recovery Choice
After my 5K, I ate way more than usual — and that was exactly what my body needed. Instead of stressing about calories, I focused on the quality of my food. I ate, then if I still felt hungry (this was HUNGER) then I ate some more. Then I napped after a nice relaxing epsom salt bath.
Best Foods for 5K Recovery:
- Lean proteins (chicken, turkey, eggs)
- Whole food carbohydrates (sweet potatoes, rice, fruit)
- Healthy fats (avocado, olive oil, nuts)
Trying to restrict calories after a hard race only slows down your recovery. By fueling properly, you supply your body with the nutrients it needs to heal muscles, reset your CNS, and feel strong again faster. Recovery is part of the training, not something to feel guilty about.
The next morning, I woke up and felt significantly better than I did the previous afternoon. I was very happy I planned my day with no additional activity or chores. Rest and recovery was my plan for the day!
Your First Push is Just the Beginning
Every 5K you do teaches you something new about your physical and mental strength.
Whether it’s your first race or your fiftieth, every start line is a chance to prove to yourself that you are capable of more than you think.
Challenge yourself, recover fully, and appreciate every finish — because you earned it.
Ready to Train for Your First 5K? Let’s Talk!
If you’re ready to feel stronger, build endurance, and train in a way that’s healthy, and sustainable for YOUR body — we’d love to help. Let’s get you ready for this one or next year’s long list of 5Ks! Including this amazing one that is here to help support the kiddos at Adams 12 5 Star Schools!
👉 Book a free call with me here!