September 15, 2021

Kinetiq Health presents Better Health in 90, a video series of health tips in 90 seconds or less from our expert clinical team.

In this Better Health in 90 video, Kinetiq Health Program Specialist Rachel Schoening discusses tips from proper hydration to training plans in preparing for your first 5K race.

Read on for more information!

Preparing for Your First 5K

With fall weather and races just around the corner, it’s the perfect time to start training for your first 5K.

There are many things to know before race day, such as dietary tips, training methods and basic running etiquette. Here are five ways you can prepare for your first race!

  1. Find a running group and figure out a training plan. Check out your local church or running store to find a community/program that can help provide guidance, support and accountability. You can look online/app for helpful training plans, such as Nike Running or Runner’s World. Try to find one that works best for your current fitness level, such as beginner or intermediate level plans.
  2. Outfit yourself with the right gear. Proper moisture-wicking attire is a must, including socks to prevent hot spots and chafing. Shoes are probably the most important part of your running wardrobe. Getting fitted at a store, like Runners Forum, can ensure that you’re getting the right fit for your feet.
  3. Keep an eye on nutrition and hydration. Make sure you’re eating whole foods, fruits and vegetables throughout your training. Drinking plenty of water before and after the race will keep you energized and lessen your chances of getting cramps afterward. Also, don’t try any new foods or beverages on race morning. It might be tempting to try a new hydration drink, but that could lead to a disaster in your gastrointestinal tract.
  4. Get familiar with the racecourse. Reviewing the race map a couple of days before the race will help build familiarity with the course and raise your confidence that you know where you’re going. You’ll also want to take note of where the water stations are along the course.
  5. Have fun! When it comes down to race day, you just have to trust in your training and in your ability to finish. Try not to take it too seriously and just run your race!


If you’re looking to participate in an upcoming race, reach out to Lyndsey at for a free code for the Beyond Monumental races on November 6. As a sponsor of Beyond Monumental, Apex has promotion codes for FREE entry into the 5K, half marathon and marathon.

Weekly Recipe

Crunchy Granola with Berries & Cherries

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Organizations are in a constant state of change and the Kinetiq Health team supports them every step of the way. A unique formula of people, processes and technologies enables our team to keep an educated eye on the financial and clinical implications of data to move organizations toward improved financial health and employee wellbeing.