Lowell Ladd is Director of Coaching for Myicoach.com and a former college All-American at 10,000 meters and current marathoner. Lowell is USATF level II certified and his other articles can be read on the website.

Now that you have made the big decision to run your first road race, you probably have a million and one questions. Whether you have been a runner and are finally ready to take place in a competition, or if you have never run before and are starting from scratch, this article will give you some advice that will hopefully help you along the way. First of all, you have made the right decision! A 5K is the perfect distance to select for your first race. And because it is such a popular distance, you can find one almost any weekend if you're willing to drive a little distance. If you are nervous and/or afraid about your first 5K, rest assured that you will get to that finish line and will feel so good afterwards that you will probably go online that night and start looking for more races.

Before you toe the line, anxiously awaiting the bullhorn or starter's gun that will signal your entrance into the fraternity of road racers, you will need to get down to business and start training. The first step is always making sure that you have the right gear. If you have been running already, you probably have the equipment you need for ideal training. But if you have never been a runner before, there are a few essentials that you will need to make sure you have. First, and foremost, are running shoes. There are a number of runners who use cross trainers, tennis shoes, or other types of footwear designed for activities other than running. You need shoes designed for running - no substitutes will do. You will also want to get some athletic socks, ideally, ones that are designed for running. If you skimp on socks and get cheap ones, your feet will quickly blister and develop other aggravated areas that will remind you that you should have spent a few more dollars and gotten a few good pairs of socks. What you wear between your ankles and neck can vary a ton, but make sure that whatever you get is comfortable and keeps you cool in the summer and warm in the winter. Finally, you will want to get a running watch. There are a lot of manufacturers out there that make good watches, so get whatever suits your price range and fancy, as long as it is digital. While you can get by without getting products designed for runners, you will enjoy your training a lot more if you have the proper gear.

Now that you have equipped yourself, you need to do some training for the upcoming 5K so that you are ready to meet and hopefully exceed your expectations. When it comes to training, there is no magical minimum or maximum that works for everyone. Everyone has different natural abilities and varying goals. Generally speaking, you need to run at least three times each week to see improvement in your fitness. When you run, it is up to you whether you run for time or distance, although most people measure their training in terms of distance traveled. If you have never run before, start slowly. Regardless of whether you are an experienced runner or not, it is always better to err on the side of caution. Cross training is a good way to supplement your training. Using an exercise bike, stair climber, elliptical machine, or aqua jogging are all good ways to build up your aerobic capacity (ability to take in oxygen) without the pounding of running. Injury is the biggest setback to training that you can experience, so make sure that you have enough time before your race to build up. While some people will train for only a week or two before a 5K because it is a local event and they get talked into it at the last minute, this is far from ideal. To be well prepared, you should set aside about two months before the race.

After committing two months of time and energy to preparing for your first 5K, there are a few last minute things that you can do to make sure that you get the most out of your race. Sleep is key--you can't run your best if you don't get enough. But the big night is not the one before the race, believe it or not. The sleep that you get two nights before a race is more important than any other night. The morning of the race, make sure that you eat the right foods. A lot depends on how your stomach reacts to running, but most people need three to four hours to digest food before a hard exertion. You will definitely want to avoid dairy products and fatty foods at all costs, because they are harder to digest than carbohydrates and proteins.

Once the race starts, there is not anything you can do to improve your maximum performance--that was built up through training. However, there are some mistakes that runners make during the race that keep them from doing their best. The first and most common mistake is getting overly excited. Hundreds or thousands of other runners, combined with all the spectators lining the course, make for an adrenaline packed environment. It is very easy to allow the adrenaline rush to let you run a lot faster than the pace that you can maintain for the entire race. Another mistake, and one that is harder to avoid, is losing mental focus in the middle of the race. Most runners slow down in the middle mile of a 5K because they do not feel that they can keep up their pace until the end. However, if you have trained properly, you should have confidence that you are fit enough to stay on pace, or even run faster at the end than the beginning.

The end of the race does not mark the end of what you started when you began training. It is not until the post-race festivities have concluded that you are done. The refreshments, awards, and raffle items are the tangible rewards for your efforts that day. The real reward is knowing that you made a commitment, challenged yourself, and followed through on them to the end.

Good luck with your training and the race itself!