We may earn a commission from links on this page.Running is hard. Sticking to a training plan is hard. But knowing that you have a race coming up is a great motivator to get you out on the road when youd rather be watching TV. If youve never run a race before, putting one on your calendar might seem scary: Will I feel out of place? What should I wear? How long is a 5K anyway? (Its 3.1 miles.)I remember being nervous for my own first 5K. Actually, I considered signing up for probably half a dozen before I worked up the nerve to actually do it. I actually signed up for a 10K first, which was probably just a way to put it off even further; I survived the 10K, just barely, and was still nervous for my 5K a few months later. But in the years after that, I came to love the 5K. It's a race you can do on a Saturday morning and still have the rest of the day ahead of you. Most of them only cost about 25 bucks to enter, and they run the gamut from low-key small races to big ones with practically a whole festival occurring at the start line. Lets warm up those cold feet and demystify what will actually happen at your first race, and what you can do to prepare.How do I know when Im ready to sign up for a 5K race?Theres a real simple answer for this. If youre starting to wonder whether youre ready to take on a race, you already are. So go ahead and sign up, already. (Ill wait.)A 5K, or five-kilometer, race is the perfect distance for beginners. Its about three miles, which means the average person could walk that distance in about an hour. Most 5K races encourage walkers as well as runners to join, so you dont have to worry about standing out for being slow. You could literally walk the whole thing and blend right in.Races are more fun and more welcoming than newbies often realize. Even if you arent normally the competitive type, the energy and atmosphere of race day can make for a great experience. A race is a great test of your physical and mental strength. Any old training run can be a good one or a bad one, but your first race day will be one to remember, no matter what happens. Youll have a little extra motivation to push the pace, and you may be pleasantly surprised at what you can do.Whats a good 5K time to aim for?Since this is your first race, your goal should be just to have a good time. Finish the race, take note of your time, and use that as a baseline to improve on next time. There is no such thing as a bad time for your first 5K.But if youd like to have a personal time goal, look back at your training runs. Have any of them been 3.1 miles or longer? If so, use your pace from those runs to calculate the 3.1 mile equivalent. (For example, if you ran 3 miles in 32 minutes, that works out to a 10:40 pace, which is 33:08 for a 5K.) You can do that math with a pace calculator like this one. Aim to beat your best training time on race day.That said, youll want to check whether your races course is similar to the terrain youve been training on. If youve been running on mostly flat roads, and the race website promises a fast and flat course, great. But if the race course is described as challenging, or if its on trails, you can expect some hills that will slow you down. Adjust your expectations accordingly.Can I walk during a 5K race?Absolutely! Not only are some people walking the whole thing, the point of a race is just to cover the distance as fast as you can. The faster runners will run the whole time, but plenty of middle-of-the-pack folks will mix in some walking. My first 5K, I couldnt keep up a steady pace and ended up walking a lot more than I wanted. I still finished, though, and although I dont recall my time I remember being pleasantly surprised by it.Definitely do not think of walking as shameful. We all do what we need to do to cover the distance. Think of walking as a tool that can reduce fatigue while still moving you closer to the finish line. Use it as much as you need.Will I get a medal?This depends on the race. Usually, at small races like a local 5K, medals are only for the top finishersso, no, most 5K runners will not get a medal. If you're hoping to get a medal just for finishing the racecalled a finishers' medalthose are usually reserved for longer races like marathons and half-marathons, where finishing is considered to be an accomplishment in itself.That said, there are 5K races that promise all participants a cool medal, so keep an eye out for those if thats your kind of thing.In most 5K races, awards are given to the overall winners and the age group winners. Decisions about awarding medals are up to the race organizers, but a typical selection goes like this: Overall winners are usually the first three men and first three women to cross the finish line (there may be a cash or other prize in addition to a medal), and then age group medals are given to the top three men and women in each age group. The age groups will vary: Some races will have 30 to 39 as a single age group, while others will break it into 30 to 34 and 35 to 39. Check out the previous years results to see how competitive your age group tends to be. Who knows: If youre a fast beginner, you might medal at your first race!How do I train for a 5K?For your first 5K, any amount of running you do will get you ready. If youre looking for a general guideline, heres a basic structure that will work (its pretty much the same as what I recommend for beginning runners regardless of goals):Three runs per week20 to 30 minutes per run (can be a mix of running and walking)for about two months before the raceHeres an example of a training plan along those lines, meant for absolute beginners. Couch-to-5K is another beginner program, which starts with a mix of running and walking and gradually phases out the walking.If youre more experienced, you may like this intermediate 5K program, which includes five days of running per week. The runs are still fairly short, but they include some speedwork (fast intervals) and a weekend long run that ranges from five to seven miles.What happens on race day?First, youll want to sign up for the race ahead of time. At some local races, you may be able to walk up to a table on race morning and hand over cash for your entry fee. I prefer to sign up online to make sure Ill have my spot. (If they offer a free t-shirt, they may not guarantee shirts to late entries.)The day before the race, there may be an option for packet pickup. Its called a packet because youre often given an envelope or swag bag that includes coupons, flyers about other races, and maybe some free samples of products or other items. But the most important part of the packet is your race bib, which is a piece of tear-proof paper with a number on it. There is usually a timing chip glued to the back. Make sure you have this pinned to your shirt when youre running the race.On race morning, aim to get to the start line at least half an hour before the race; earlier is better. A typical race morning routine goes like this:Wake up, have coffee and/or whatever breakfast you can stomach. Maybe bring a snack for the road.Drive/travel to the race start (aim to arrive 30 to 60 minutes before the official start time).Pick up your bib if you havent already. Pin it to your shirt. Put any other items from the packet in your car or use the bag drop service if they offer one.Warm up. Take a walk or go for an easy, short jog. Stretch if you normally stretch before runs.Listen carefully for an announcement that you should start lining up for the start.Run the race!After you finish, rest as needed, grab a snack (snacks are almost always provided), and retrieve your bag if you left it at the bag drop.Stick around for the award ceremony, if desired.Go home and have a nice meal. And maybe a nap.What should I eat before a 5K?First, remember the number one rule: nothing new on race day. This is not the time for a new pre-workout, or for drinking coffee if you normally dont, or for trying the breakfast your friend swears by.Eat whatever you can stomach. Good options will be mainly carbs, and the closer you are to the race start time, the smaller the meal should be. Classic runners breakfasts include:Toast or a bagel, maybe with a thin smear of peanut butterA bananaA Clif bar or other energy bar that is mostly carbs (not a low-carb protein bar)A muffin, croissant, or cookieYogurt, with or without fruitWhat should I wear to a 5K race? Your regular running clothes will be fine, but there are a few extra considerations. First, where will you put your bib? You're usually asked to pin the bib with your race numbers to the front of your shirt. If you'll be layering up, decide which layer gets the bib. You can also pin your bib to your pants or shorts, as long as the race rules allow. If you want to be fancy, you can buy a race belt that holds your bib on without safety pins.Second, about those layers. If it's a chilly day, you may be waiting around a bit before the start, and then you'll warm up when you're running. So you may want to have a long-sleeved layer that you can hand to a friend (if you have a friend staying behind as a spectator) or that you can tie around your waist as needed. Whatever you do, make sure your bib is visible. How do I calm pre-race jitters?If youre nervous, just remind yourself that its normal to be nervous. Nervous and excited are two sides of the same coin. Think of those jitters as your body amping itself up to be able to give the race everything youve got.That warmup walk or jog will help you to feel more comfortable. Once the race has started, youll feel a lot more comfortable, mentally (even if youre more uncomfortable, physically).The best way to deal with pre-race nerves is to plan ahead: Know where youll go and what youll do. Practice your pre-race breakfast and warmup on a training day.And just remember why youre there. Your real goal is to have fun, to learn what its like to run a race, and to find out what kind of 5K time your body is capable of on this particular day. Theres no way to really fail at this. Keep a positive attitude, and if you decide you like racing but you werent happy with your time, you can always run another race later.How fast should I run my 5K? You may be tempted to run as fast as you can from the start, but take it easy. You don't want to go out too fast and then tire yourself out. Start at a slightly slower pace than you think you should. After the first mile, you can speed up if you're still feeling good. I like to think of the first half of the race as a chance to conserve energy that I can spend in the second half. The closer you get to the finish line, the more you can speed up. Whats a good heart rate for race day?This one is for the folks who train by heart rate. You probably have some numbers that youre used to seeing on your training runs. The most important thing to know here is that your heart rate doesnt matter on race day. And it probably wont match the numbers youre used to seeing.First, your heart rate increases when youre nervous. The start-line adrenaline will likely have you in zone 3 or 4 when youre running zone 2 pace. Do not waste time trying to get your heart rate down into a normal zone.Second, a race is supposed to be hard! Youre going to be running faster, for longer, than you ever were in your training. Your heart rate may shoot sky-high. It would not be unusual to see your heart rate in zone 4 for the first two miles and zone 5 in the third. Thats OK! You can do this! If your legs are still moving, youre doing okay.Try to feel for a redline where if you went any faster, you wouldnt be able to sustain it, but at the current level you feel like you can at least finish this mile, or this half-mile, or this minute. Just keep doing one more, and soon youll be finishing with a smile on your face. Or a grimace, but it will turn into a smile once the accomplishment sinks in. I promise.

The Dungeons & Dragons faithful have another option for times when a physical tabletop isn't feasible. Wizards of the Coast's Sigil is a 3D virtual tabletop (VTT) experience that borrows some elements from video games without straying too far from the joy of sitting around a table with like-minded cohorts. It launched publicly this week and is now available for anyone to try.If you have no clue what a 3D VTT is, imagine a graphical recreation of all the hallmarks of tabletop D&D: virtual versions of a game board, miniatures, dice, character sheets and so on. It isn't a full-on video game like Baldur's Gate because the characters are still static minis that you move around as if they were physical pieces. But it adds digital touches like animated spell effects and lighting. If done well, it's like recreating top-of-the-line D&D gear (with some added flair) that you can use to play with anyone in the world.Sigil (named after a city in D&D lore) isn't the first of its kind. BouncyRock Entertainment's TaleSpire is a popular 3D VTT currently in early access for PC and Mac. And its business model will be preferable to many: Everyone pays $25 as a one-time purchase. Although Sigil is free to tinker around with and join others' games, you'll need a D&D Beyond Master Tier subscription ($6 monthly or $55 annually) to host multiplayer games and unlock extra goodies like builder kits and mini customization options.Wizards of the CoastWhere Sigil has an advantage is its integration with D&D Beyond's character sheets. So, if you've already built out your characters, equipment and abilities with the official D&D digital companion service, you should (at least in theory) have an easy transition.Sigil provides a library of assets, brushes and lighting effects for you to play around with and customize your maps and minis to your heart's content. "These customizable tools let you bring your world to life, whether you're exploring fantastical landscapes, towering fortresses or dangerous dungeons," the company says in its pitch.It also includes tabletop-esque touches like virtual dice that tumble realistically across the game board. You can customize your miniatures with different scales, sizes and appearances. "All of our assets are created in a way that's like actually buying a high-end mini or figure," the company said in its 2024 introduction video. "We wanted them to feel kind of painted, but kind of realistic trying to capture that beautiful in-between where art, figures and games come together."Wizards of the CoastSigil runs on Unreal Engine 5, and you'll need at least a decently powerful gaming PC to partake. Although its minimum system requirements are less daunting, D&D Beyond recommends at least an Nvidia RTX 2080, AMD R9 380 or Intel UHD on the GPU front, along with 16GB of RAM. It's Windows only for now, but the company wants it to eventually run on consoles, mobile and maybe even your fridge. (Fridge-top gaming, anyone?)If this sounds like your kind of adventure, you can sign up with your D&D Beyond account on the product page. (For a more established alternative, you can also give the highly rated TaleSpire a spin.) For a better sense of Sigil, check out Wizards of the Coast's intro video from D&D Direct 2024:This article originally appeared on Engadget at https://www.engadget.com/gaming/pc/dds-3d-virtual-tabletop-experience-sigil-is-now-available-for-pc-212113793.html?src=rss

Anyone looking for an alternative to Instagram might have a suitable candidate in Flashes, a recently launched app built on Bluesky that seems to get all the important basics right. Flashes technically launched on the App Store on February 24, but a series of updates released in the days after launch have made the app much easier to recommend.If you remember an Instagram before Meta turned it into its Facebook replacement, you have the basic gist of what Flashes is. It's an app for sharing photos and videos, with some Bluesky-flavored wrinkles, like multiple custom feeds to choose from instead of Meta's algorithm-driven default option.Ian Carlos Campbell for EngadgetWhen you first open Flashes you'll be prompted to login with a Bluesky account or create a new one to use exclusively with Flashes. If you use your existing account, the app essentially repackages image and video posts from whoever you're currently following into an Instagram-style feed. This setup also works in reverse: Any post you put on Flashes will also show up in your normal text-focused Bluesky feed.The app itself features multiple tabs, with a home tab for your feeds, a search tab where you can search for posts and view trending topics, a dedicated tab for creating new posts, a notifications tab that features all of your Bluesky notifications and a profile tab. Flashes includes some filters to apply to your photos, along with some custom feeds that you can use if you want, but otherwise customizations are minimal. It's really an image and video-focused version of Bluesky. That comes with some annoying drawbacks, though. If you get a lot of Bluesky notifications, you'll now get them twice, once in the Bluesky app and once in Flashes. If you delete your account from one app, it will also be deleted from the other.Ian Carlos Campbell for EngadgetBuilding a more customizable, portable version of social media that doesn't lock you to one platform is a big part of Bluesky's goal with the AT Protocol and what apps like Mastodon and Threads are trying to do with ActivityPub. It's not clear if one standard is going to become the default, but Bluesky has been picking up momentum. The app hit 20 million users in November 2024, prompting a dramatic expansion to its moderation efforts, and then passed 30 million users in January 2025. Flashes design means all of those new Bluesky accounts are potential Flashes users, too.This article originally appeared on Engadget at https://www.engadget.com/apps/flashes-an-instagram-alternative-based-on-bluesky-is-available-for-iphones-now-205946754.html?src=rss

Amazon's now letting customers in the United States sign up for early access to Alexa+. Here's how to do just that and the Echo Show device you'll need to be eligible.

The AuBox 8745 mini PC from Chuwi could rival the Apple M4 Mac Mini - but how does it shape up in terms of performance?

Intel is pushing off the opening of its Ohio chip manufacturing facility, the embattled chipmaker said Friday.

Fintech stocks plummeted in February, paced by Block's drop, but Stripe's valuation soared to a near-record high in the private market.

Intels promised $28 billion chip fabrication plants in Ohio are facing further delays, with the first factory in New Albany expected to not be completed until 2030, local media outlet The Columbus Dispatch reported on Friday.The first factory will begin operations sometime shortly thereafter in either 2030 or 2031, the report said, citing the chipmaker.Shares of the company, which originally scheduled to begin chipmaking in Ohio factories in 2025, were up more than 5%.Intel has been cutting capital expenses after its expensive bid to become a contract chip manufacturer for other companies, in a move to restore its lost glory, strained its balance sheet.The changes were made so Intel can align its factory operation with market demand and better manage capital responsibly, the report cited Naga Chandrasekaran, general manager of Intel Foundry Manufacturing, as saying in a message to workers.The companys second Ohio factory will not be completed until at least 2031 and will begin running in 2032, according to the report.Intel did not immediately respond to a Reuters request for comment.Last year, the company laid off 15% of its workforce, suspended dividend and initiated an extensive cost-savings plan involving massive cuts to its capital expenditure in the coming years.Its finance chief David Zinsner told Reuters last month that the companys goal was to ensure operating expenses were at roughly $17.5 billion for 2025.Arsheeya Bajwa, Reuters

Ongoing tariff threats from Washington and potentially sweeping government job cuts have darkened consumers mood and may be weighing on an otherwise mostly healthy economy.Data released Friday showed that consumers slashed their spending by the most since February 2021, even as their incomes rose. On a positive note, inflation cooled, but President Donald Trumpsthreats to impose large import taxeson Canada, Mexico, and Chinathe United States top trading partnerswill likely push prices higher, economists say. Some companies are already planning to raise prices in response.Americans cut their spending by 0.2% in January from the previous month, the Commerce Departmentsaid Friday, likely in part because of unseasonably cold weather. Yet the retreat may be hinting at more caution by consumers amid rising economic uncertainty.The roller coaster of news headlines emanating from Washington D.C. is likely going to push businesses to the sidelines for a time and even appears to be impacting consumers, said Stephen Stanley, chief U.S. economist at Santander, in an email.The reduction in consumer spending coupled with a surge of imports in January, also reported Friday, as companies likely sought to front-run tariffs led the Federal Reserves Atlanta branch to project that the economy would shrink 1.5% at an annual rate in the January-March quarter, a sharp slowdown from the 2.3% growth in the final three months of last year.Most analysts still expect the economy to expand in the first quarter, but at a much slower pace. Stanley lowered his estimate for first-quarter growth to just 1.25%, from about 2.25%.Inflation declined to 2.5% in January compared with a year earlier, down from 2.6% in December, the Commerce Department said Friday. Excluding the volatile food and energy categories, core prices dropped to 2.6%, the lowest since June, from 2.9%.Economists noted that inflation would likely keep cooling, but the progress could be upended by tariffs. Trumpsaid Thursdayhe would impose 25% duties on imports from Canada and Mexico, though just 10% on oil from Canada. He also said he wanted to double the current tariff on imports from China to 20%.Trump is also calling forwidespread layoffs of federal workers, which could cause hundreds of thousands of job losses and potentially lift the unemployment rate.Randy Carr, CEO of World Emblem, says the tariffs, if imposed, will force him to raise prices and cut jobs. World Emblem makes patches, labels and badges for companies, universities and law enforcement agencies.The firm has factories in Georgia and California but it makes about 60% of its products in Mexico. Carr said if the 25% import taxes are imposed, he expects to raise prices by 5% to 10%. He also plans to cut a handful of jobs among the 500 workers his company has in the United States to help absorb the rest of the costs.Carr said he would also cancel about $9 million in planned investments in artificial intelligence and online commerce.Its so annoying, he said. Right now you have this volatility, and so you really cant plan anything. You just got to wait until we get a final verdict from from the administration. Its definitely not punishing Mexico, its punishing us.The inflation-fighters at the Federal Reserve said in January they planned to keep their key short-term interest rate on hold, at 4.3%, to slow borrowing and spending enough to lower inflation back to their 2% target. The Feds elevated rate has contributed to higher borrowing costs for mortgages, auto loans, and credit cards.The Fed prefers Fridays inflation measure to the more widely-known consumer price index, whichrose for the fourth straight month in Januaryto 3%. Fridays gauge calculates inflation slightly differently: For example, it puts less weight on the costs of housing and used cars.Inflation spiked in 2022 to its highest level in four decades, propelling President Donald Trump to the White House and leading the Fed to rapidly raise interest rates to tame prices. It has since fallen from a peak of 7.2%, and some economists expect it could fall closer to 2% in the coming months, absent tariffs.The inflation data could be distorted higher at exactly the time when the Fed would otherwise be in a position to declare a win, Stanley said.One other bright spot in the report was that incomes jumped 0.9% in January from December, fueled in part by a large annual cost of living adjustment for Social Security beneficiaries.Yet Americans spent less anyway, in particular on cars, where purchases fell sharply. Some consumers could be trying to save money after splurging during the holiday shopping season. Credit card debt surged in December, economists noted.A big concern right now is whether tariffs will push up inflation, or slow the economy, or in a particularly toxic combination both.Jeffrey Schmid, president of the Feds Kansas City branch, said Thursday he has become more cautious about inflation, in part because Americans are expecting higher prices in the coming months.But he also said discussions with businesses in his district suggest that elevated uncertainty might weigh on growth. A weaker economy would normally lead the Fed to cut rates, but if inflation remains a threat, it would likely keep rates unchanged.Many toy companies had expressed relief when Trump announced only a 10% increase in tariffs on products from China because they thought they could share the extra costs with retailers. But a 20% tariff means that many will have no choice but to raise prices. Around 80% of toys sold in the U.S. are made in China, according to industry reports.Curtis McGill, CFO of small toy maker Hey Buddy Hey Pal, called the move a nightmare scenario.McGill had just confirmed a price for a toy with one major retailer Wednesday, but then had to withdraw it after he heard about the tariffs. For the year-end holiday season, he estimates his toys will see a 10% price increase.And Walmart, the nations largest retailer, last weekcited uncertaintyabout the health of the American consumer as it provided weaker-than-expected sales growth estimates for this year, sending shares lower.Worries about tariffs pushing prices higher have sentconsumer confidence plunging, unwinding the modest gains that had occurred after the election.Christopher Rugaber and Anne DInnocenzio, AP business writersAP writer Josh Boak contributed to this report.

For years, Apple, Samsung, and Google have been battling for dominance in the smartphone arena, pushing out incremental updates and headline-grabbing flagship devices. Meanwhile, Xiaomi has been playing a different gameone thats flown under the radar but has quietly secured its own territory. While the big brands fight over who has the best camera, AI assistant, or the fastest chip, Xiaomi has been perfecting something far more essential: keeping all that high-end tech powered up. The companys latest 212W HyperCharge Power Bank 25000 (or HyperCharge for short) is an absolute beast of an external battery, packing power levels that put most laptop chargers to shame.Yes, its just a power bank, but thats like calling a Ferrari just a car. The 25,000 mAh capacity and peak 212W output put it in a different league, built for more than just topping off your phone. This thing is designed for brute force, capable of fast-charging a MacBook Pro, juicing up a gaming handheld mid-session, or keeping multiple devices alive without flinching. Whether youre a traveler, a content creator, or just someone who refuses to see the low-battery warning, this power bank ensures youre always covered.Designer: XiaomiThe HyperCharge comes with three ports: two USB-C and one USB-A, each optimized for different use cases. The first USB-C port hits an insane 140W, enough to handle power-hungry laptops and high-wattage accessories. The second USB-C delivers a solid 45W, perfect for tablets or ultrabooks, while the USB-A cranks out 120W, making it one of the most powerful multi-port power banks available. When all three ports are in use, the power dynamically adjusts65W on one USB-C, 27W on the other, and a steady 120W on the USB-Aensuring a balanced charge across all devices.The 90.8Wh energy capacity means it can charge an iPhone 15 around five times, a MacBook Pro nearly to full, or keep a Steam Deck running through long-haul flights. It even recharges itself at 100W, meaning it can go from empty to full in just 2.5 hoursa crucial feature when you dont have time to wait around for a slow charge. And Xiaomi didnt just throw power at the problem; they also included nine layers of safety protection to prevent overheating, overcharging, and short circuits, making it as reliable as it is powerful.The power bank adopts a transparent design aesthetic, really leaning into the theme that has now become a dominant design language popularized by brands like Nothing and Sharge. The HyperCharge power bank sports a transparent shell on three sides, revealing its internals in all their glory. The transparent design helps give the power bank more character, elevating it from a plastic slab to something little more cyberpunk. The neatly arranged circuitry, capacitors, and power distribution boards are visible through the casing, offering a rare peek into the hardware we usually take for granted. Adding to the futuristic aesthetic is a color display that provides real-time battery levels, power output, and charging status.The HyperCharge is designed for a broad range of devices, from gaming laptops to smartphones, drones, cameras, and even the Nintendo Switch. Unlike most power banks that cap out at 30W or 60W, limiting them to phones and tablets, this one thrives in high-performance scenarios. If youre a digital nomad juggling a MacBook, an iPad, and a flagship Android phone, this is the one device that can keep everything running without needing multiple chargers.Despite its hefty battery, it remains airline-friendly, sitting just under the 100Wh limit imposed by most airlines. That means no awkward conversations at securityjust toss it in your carry-on and go. And with its support for USB Power Delivery 3.1, it works seamlessly with a wide range of devices, eliminating the need for proprietary chargers.Xiaomi has managed to keep pricing competitive too. In Japan, the 212W HyperCharge Power Bank retails for about $87, while in Hong Kong, it goes for around $77. Given that it can replace multiple chargers and extend the battery life of everything in your tech arsenal, that price feels like a steal. Moreover, its Xiaomis masterstroke in dominating an essential tech industry while other tech brands are busy competing over AI and silicone chips. Power banks are absolute tech essentials, and I cant recommend them enough but more importantly, they also give Xiaomis battery R&D an edge over other brands, which seem to be distracted by LLMs and smart assistants.The post Xiaomi Silently Conquered the Power Bank Market while other Tech Giants Chased AI Hype first appeared on Yanko Design.