Blog June 19th

Sportive Plus Blog


Thursday, June 20th 2019- by Louise Green

5 Things You Should Know Before You Sign up for Your First 5K Race




Training for your first 5k race can be both exhilarating and challenging and crossing your first finish line is likely something you won’t forget.  I remember my first 5k race like it was yesterday. It was so memorable because the whole race was such a positive experience and because it was so positive, I went back and did many more 5k races.


That’s why it’s important to choose your first race wisely and consider all aspects before registering.  A negative race experience can be the end of any future events that’s why evaluating each race is so important.  After attending many races, I always seem to reflect on what was great about the event and what could have been improved upon by weighing the pros and cons I’ve come to recognize what makes a great race.

Louise Green

Louise Green, trainer, author, advocate, athlete

Louise Green is a global plus-size fitness coach, fitness activist and author changing the narrative and idealistic standards of our fitness culture.

Her fitness career began in 2008 when she opened the first plus-size fitness franchise, Body Exchange.

As an influential change-maker, Louise has helped thousands of plus-size women find their inner-athlete and love their bodies.  Through speaking, writing and coaching women online she has lead the charge in creating a more inclusive fitness culture across the globe.

Smashing the barriers of mainstream fitness, Louise is the first plus-size athlete to be featured in elite publications such as: Triathlete Magazine, Bicycling Magazine, Canadian Running and Runner’s World UK.

Louise is the Author of Big Fit Girl and a Columnist at SELF Magazine

You would like to know her better?



The first thing I recommend when people start a training plan is to do your research and sign up for a 5k event. Having your registration confirmed makes the goal tangible and adds accountability. Typically, training for a 5k race is a 12-week process and there can be many diversions but having the race confirmed, really helps people stay the course both mentally and physically. 


During your race-research you will want to determine what kind of race experience you would like to have.  Are you thinking about something fun, all-inclusive or something more competitive? Nowadays, there are races ranging from Color Runs, Zombie Runs to Obstacle Runs, charitable focused runs or just your average 5k race event. Races have become very popular and the range in types of events is vast. 

I have personally run, or taken my clients to runs, that were both amazingly supportive and others that had the finish line packed up before we finished, (which was a total bummer). My goal is to make sure this kind of disappointment is avoided.


Races have become a business or a way to raise funds and awareness for causes. You can expect to pay anywhere from $15.00 - $80.00 for race registration.  Some include technical race shirts and other goodies and some do not, it’s always good to check what is included in your race registration.


Every good race should have volunteers cheering, directing, offering hydration, and welcoming you at the finish line.


Race bling (medals) is offered at some races but not all and medal races are often reflected in the price. Most races have some snacks, drinks or entertainment at the finish line but it will usually depend on the entry fee to see these kinds of perks.

Here are 5 things to look for when selecting your 5k run or walk:


        • Look for language in the race info such as family, fun, walk, run, dress up, accessible, etc. This is a sure sign that the event is designed to be a positive experience and open to all abilities.


        • Often fun events have an option to be timed or not. When an event offers a non-timed option, it is clear that it's a non-competitive event and designed for everyone to have a positive experience.


        • National events, such as the Run for the Cure (Canada), demonstrate history and sound track records for attendance and organization. Run for the Cure is also a women's run and has a strong cause behind it making is a very inspirational event. Look for events in your area that have been around for a while that have proven their success history.


        • Check the course for elevation, crowded areas or busy streets. Check for whether it is on pavement or on trails as trail running can be very different than road running or walking. Knowing the overall terrain and course of your run is important in making sure there are no surprises while on route. There should be a course map online at registration. If possible, doing practice runs on the actual course ahead of time makes the event familiar.


        • It's also important to research how your run is supported. Are there first aid attendants, water stations, cheering squads, clearly marked routes and directions? Usually this information will be noted on the website at registration. At the minimum, they should tell you what is available on route as far as water stations.



Knowing all the details before you go will make for a great race experience, you’ve got this!