#113 - Olympics 2021: Running A 5k The Right Way - A Nod to New Jersey’s Track and Field Finalists

The USA dominates the Olympics in the area of Track and Field - it’s the United States best sport! Many all-star runners come from New Jersey. There’s much to learn about running a 5k and training for races such as the Atlantic City Marathon Series. Explore methods used by runners and coaches in our home state and get inspired by the Olympics 2021 finalists!

Run a 5K with New Jersey Pride, inspired by Olympics 2021

There are different ways to run a 5K but it’s hard to deny that track and field coaching in New Jersey is something special. For a state of only 9million people, we manage to crank out an impressive number of Olympic finalists and semifinalists. Tied with New York (pop. 20mil), our tiny state of New Jersey ranked 3rd place in the country for Olympic runners, just behind the two giants, California (pop. 39.5 mil) and Texas ( pop. 29 mil). How do we manage to send so many high achieving competitive runners? It seems like a mystery, but insiders know that it all boils down to the coaching and culture we have built around running in New Jersey.

Unfortunately, we’re running a year behind schedule. The Olympic games were originally scheduled to take place in 2020, but the event was postponed due to concerns surrounding Covid-19. On the bright side, this gave athletes an additional year to train and prepare for the 2021 Olympics games. We are expecting big things from the finalists, especially the amazing track and field stars who are representing New Jersey!

Olympics 2021 Track and Field Finalists from New Jersey

There are nearly two dozen New Jersey athletes competing in the Olympics 2021 this summer! Specifically, in the area of track and field, the state of New Jersey boasts 5 female finalists and 2 male finalists. All eyes are on these athletes as they will represent the USA this upcoming week in Tokyo, Japan.

7 track and field finalists from New Jersey who are competing in the 2021 Olympics:

Sydney McLaughlin (Somerset County, NJ) competing in Event: 400m Hurdles
Athing Mu (Mercer County, NJ) - competing in Event: 800m
Ajeé Wilson (Monmouth County, NJ) competing in Event: 800m
Keturah Orji (Morris County, NJ) competing in Event: Triple Jump
English Gardner (Camden County, NJ) competing in Event: 100m
Curtis Thompson (Burlington County, NJ) competing in Event: Javelin
Sam-Mattis (Middlesex County, NJ) competing in Event: Discus

The Women's 5,000m race (which is equivalent to a 5k) kicked off July 30th and will conclude on August 2nd. (Representing USA: Elise Cranny, Karissa Schweizer, Rachel Schneider)

The Men's 5,000m race kicks off August 3 and will wrap up August 6th. (Representing USA: Paul Chelimo, Grant Fisher, Joe Klecker) To stream Olympics 2021 track and field events, click here.

Highlights and photos from last weekend’s Jazmine T Bryant Brighter Day 5K are below the post!

The Right Way to Run a 5K - Based on Level of Experience

Overall, there are three different approaches to running a race like a 5k. Depending on your level of experience and your training method, you’ll fall into one of these categories. If you’re looking for help training for a 5k, a half-marathon, or a full-marathon, see our recommended training schedules and contact Coach Tadris for more clarification.

Fast and Furious

With this approach, you’ll run hard from the gate and know that once the adrenaline wears off it’s going to be painful from that point on. In order to win your age group with this method, you must be able to have a very high pain threshold. Fast and Furious is not recommended, because it will likely take the “fun” out of running, which is something that we discourage.

Negative Split

This method has you starting out your race at an easy and smooth pace, speeding up for Mile 2, and cranking it into high gear when you reach Mile 3. A 5k is a little bit over 3 miles, so you’ll gradually build up speed from start to finish, then finish the race strong. The Negative Split method is typically what experienced runners aim for when they’re running a 5k.

Steady Does It

If you’re a beginner or more of a cautious runner due to injury or health condition, this is the best way to run a 5k. The Steady Does It technique is all about discipline and mindfulness. You’ll be trained to monitor your heart rate and run at a consistent pace, to maximize your efforts and give you a better finishing time. Coach Tadris also calls this method “Run, Walk, Run” because he uses interval training to teach new runners how to pace themselves.

New Jersey’s own Atlantic City Marathon Series is set for October 16 & 17, 2021 - Register here

Learn More About Running - Explore Run To The Best You

There is a ton of FREE valuable content shared through Run To The Best You platforms each week. If you want to hear from Coach Tadris and the members of his team, listen to his podcast every Sunday where you’ll learn what’s working or not working for his clients. He offers specific guidance that will help you reach your health goals and change your life!

Also, for a deeper dive into the topics of running, weight loss, and intermittent fasting, explore our health and fitness blog at RunToTheBestYou.com where Coach Tadris and his expert writer Rhapsody Hahn-Chaney provide helpful tips and well-researched information that you can use to your advantage. Knowledge is power. If you want to take control of your life, you need to adopt the right state of mind and learn which steps to take for the good of your health.

Hire a New Jersey-based Running Coach and Go for the Gold!

Feeling inspired, yet? You should be hyped up to get into the best shape of your life! We’ll get you up and running no matter your level of experience. No matter the barriers you face, like limited time or past injuries, Coach Tadris has already worked with people like you. Young or old, male or female, athletic or out of shape, you can do this! Let’s go for the gold!

Coach Tadris is one of the easiest running coaches to work with. He will guide you through a fitness program designed for you to get lasting results. He will train you to run a 5k, whether you live in NJ or need to work remotely. Contact Tadris with any questions about running a 5k or training for a longer race.

Here is what you can expect: You will feel like an all-star as you reach goal after goal, and our team will cheer you each step of the way! Stand up for your health, get on the right track, and run to the best you - like the champion you are!

Jazmine T Bryant Brighter Day 5K

The Jazmine T Bryant Brighter Day 5K was a huge success!

Jamie Burke deserves a shout out for setting a Personal Record for a 5K (28:41, down from 35:00) She also wore a Small-sized tee shirt for the event, down from the XL she wore when she first signed up to train
Jessica Young, a new member of Keep Calm and Run To The Best You, completed her very first 5K race! Jessica had set a goal of 40 minutes and she beat that goal at the Jazmine T Bryant Brighter Day 5K (39:37)
Thanks to accountability partners Lisa Diaz and Jen Burke for coming out and running this race together, keeping each other motivated and on pace throughout the race
Marie Geary just completed another month of 100 miles of walking. July was dedicated to Shriners Hospital for Children
Big thanks for Daniel, son of Lisa Diaz, who volunteered to help us out with the Jazmine T Bryant Brighter Days 5K event
Coach Tadris presented to runners with a raffle gift at the event: Jessica Young and Ray Osma