Essential tips on running a 10k

Training for and completing a 10k running event is the next step up after doing a 5k, and is a manageable distance that can be easily fitted into your life whatever your current fitness and running levels are. If you’ve been thinking about entering a 10k running event, are looking to improve your fitness levels or perhaps just want a focal point for your training to help motivate you to get fitter, a 10k race is an ideal target and is a genuinely achievable running goal. The following guide features essential advice for people wishing to run a 10k running race, and includes tips on:

• How to kick-start your 10k run training
• 10k run training tips
• Safe training protocols

Preparing your running plan

Starting from scratch to completing a 10k run should not be taken lightly, so preparation is key. Everyone will be at a different level of fitness before they start training, and your rate of progression will vary considerably depending on your age, sex, current and previous fitness levels, and available training time.

Follow these guidelines for when you’re planning how far in advance you need to begin your preparations:

• If you’re new to running or exercise – the longer you train the better – but a period of four months following a specific 10k running training plan is ideal.
• If you’re already running or carrying out cardiovascular exercise – less than four months’ preparation is needed before starting your 10k specific training plan. The longer your lead-in period, though, the fitter you can get – and hence the easier your race will be. So training for more than four months is a good idea if you wish to record a PB time on race day.

Irrespective of whether you have a running background or not, you will be able to achieve your 10k goal if you build up within a sensible period of training time.

Before you begin running

Before you think about training, you should take a little time out to check a few safety considerations, because it is vitally important to ensure it’s safe for you to begin an exercise programme. You can do this by simply completing the health status checklist below. If you answer YES to one or more questions – or if you are at all concerned about starting training – then make an appointment with your doctor for a check-up before you begin your training.

Health status safety checklist

1. Are you aged over 30 and/or have not exercised for some time?
2. Do you suffer from any medical conditions?
3. Are you a smoker or have recently given up smoking?
4. Have you undergone any surgery in the past two years?
5. Are you suffering from any injuries?
6. Are you currently on any prescribed medication?
7. Are you unsure about beginning an exercise programme?

Once you have the all-clear from your doctor and/or are confident that you are sufficiently healthy, you’ll be ready to begin your running training.

What kit do I need for running?

Running is one of the simplest and cheapest sports and you probably already own most of the kit you’ll need in order to start training. Sports shorts, casual t-shirts and/or sweatshirts and some sports socks are all you need to get you going. Over time you may wish to add more specialist kit items to your wardrobe, but initially you can get away with the minimum amount of kit. However, one area where you should not skimp is when you’re buying your running shoes. Good training shoes are a long-term investment in injury prevention and running comfort, and so it is worthwhile visiting a specialist retailer so that you make the right purchase for your particular gait and training requirements.

First steps into running

If you’ve never jogged seriously or gone running before, or if you haven’t done any strenuous exercise for a long time, then you’ll need to ease yourself into training. Your body will take time to adjust to the new demands that you’ll be placing upon it, so start slowly and allow plenty of time for rest and for your body to adapt. Your target is to build up your fitness so that eventually you can comfortably run non-stop at least 80 percent of the race distance (i.e. 8k) in training.

Moving up your running training

If you’re already doing some regular aerobic exercise (including brisk walking, jogging, running, swimming, rowing, cycling, going to aerobic exercise classes and using cardiovascular exercise machines at the gym), then you are likely to be relatively fit already and will progress faster. Ensure that you still factor in rest days and build up carefully. Eventually covering 80 percent of the race distance non-stop in training should be your minimum target – but if you can run further, you will be better prepared and more likely to run a PB on race day.

Eating and drinking during training

Fuelling your running and keeping correctly hydrated is as important as the training itself, so don’t neglect this area. Drink plenty of water throughout the day to keep your fluid levels topped up, and make sure you carry a lightweight drinks bottle when running – particularly on hot days. For your nutrition, focus on slow release energy foods such as pasta and rice, which will ensure that you don’t run out of gas halfway through a training run.

10k success is just around the corner

From non-runner to 10k finisher in just 16 weeks (or quicker) is always a real success story, and one that is genuinely achievable by following a correctly structured training plan. Preparing, training for and completing a 10k event is a great accomplishment, and is a thoroughly enjoyable and rewarding experience. And as well as achieving your goal, there is a great spin-off benefit too: improved health and fitness. So, why not start training for a 10k today?

Source: Runbritain.com (February 2010)