5 Tips for Running a 5K with Coworkers


If you’re lucky, you work somewhere you can get out of the office and go for a run from time to time. If you’re really lucky, you can persuade your coworkers to come with you, for a little on-the-go bonding experience, and the chance to raise some money for a good cause. At least, that’s how I view things as someone who loves to run regularly.

For the third year in a row, Kiosk will be entering a team in the Bay Area Human Race (formerly the Marin Human Race), to raise money for our friends at Homeward Bound of Marin. With runners of different abilities on our team, I want to share a few tips with my Kiosk colleagues and anyone who’s planning on running a 5K with co workers.


I’m a fan of the TrainingPeaks eight week plan that takes novice runners from short runs to the 5K distance in sensible steps over eight weeks (there are intermediate and advanced plans for more seasoned runners too). As we’re a month out from the race, I’d recommend jumping in on week four of the novice plan. Of course, you should always listen to your body and don’t push yourself too hard just to impress your coworkers.


There’s no need to buy new running shoes as long as your existing shoes are comfortable. If anything, it’s better to run in shoes that are broken in. Good socks are always a good idea and a little layering to take into account cold weather starts, depending on the time of year.


Steer clear of happy hour the day or two before a race. Alcohol significantly impairs sleep quality and hydration levels, as well as post race recovery.


Not our VP of Client Partnerships, Joe Silvestri (as helpful as he can be). Consider downing a cup of joe, a.k.a. coffee. Having caffeine before running has been shown to make workouts feel easier—and help the body burn calories more efficiently. But don’t overdo it, and time your coffee for around an hour before you race.  Want to know more about coffee from a runner’s perspective? Check out these eight things runners should know.


Running, especially in hot weather, can dehydrate you. To avoid dehydration, be sure to drink plenty of water before your run, during your run, and after you finish. Also, do not overlook the benefits of drinking water regularly throughout the week, even on your non-running days. Being even slightly dehydrated can drastically impact your run and make it more difficult, and less fun.

If you’re an experienced runner, it’s good to remember that running with coworkers is not the time to try and beat your personal best. Instead, have the best time you can with your office pals, lead by example and give plenty of encouragement all around. That way, you might end up with a few new running buddies you can take a break from the office with.

To support our efforts to raise money for Homeward Bound of Marin in the Bay Area Human Race, visit our official fundraising page.