For many runners, the 10K is a true landmark. 10K designates a dramatic improvement over the beginner-length 5K and represents some serious distance. 10K is also a length that's attainable for most runners, whether you've jogged only recreationally or have even finished a 5K of your own.
One of the great virtues of the sport of running is that it can be endlessly challenging for every participant. There is always a greater distance or a faster time just waiting for you to take it on with all of the best tips and lessons on your mind.
If you?re participating in events like Fitness Marathon, Color Run (Timed Run), Plant Hope - Run For Nature, Women Rulz Running Event, etc. here are few tips to get you race-ready.
Get the Right Pair of Shoes and Clothing
Shop for a shoe that works with your pattern of movement. Other things to look for in a good running shoe are that your heel doesn't rub in the back, there's still room in front of your big toe, the shoe is lightweight and breathable, and, most importantly and perhaps obviously, the shoe feels good when you put it on -- no break-in period required on your 10K run. Also another tip would be to wear what makes you feel comfortable to run a 10K.
Nothing can derail your 10K ambitions like an injury. That's why it's critical to evaluate your ability honestly and train within your limits. You'll improve if you work out steadily and push yourself just a little out of your comfort zone -- not to the point where your body becomes exhausted and injury-prone. An addition to this tip would be to work within your own limits, it's extremely important to give your body time to heal between each training session -- so if you're not used to it, if you?re not an athlete,don't do long runs every day. Adjust yourself well first before you run your 10K.
Warm up Stretches
The most important tip: Before you begin your 10K run, a much better option is to warm up the body with a short series stretches that get your blood moving. Consider some of the following stretches:
Lunges: Place your hands on your hips while standing with feet hip-width apart and drop one knee at a time to the ground.
Leg kicks: Kick one straightened leg forward and try to touch your toes with the opposite hand.
Divide your Training into Phases
Being 10K-ready doesn't happen overnight. It's a process that, when done correctly, should take months, or for some, even a full year. It will be a wise tip to break that training time into distinct phases.
One common approach or tip is to divide the training cycle into base, speed, strength, peak and recovery periods. During the base phase, the focus is on long steady runs. The speed period will work many more sprints into the mix, while the strength sessions will include hills and other lower-body strengthening exercises. All three phases come together in the peak period, where you're running full race distance at your best time possible.
Finally, a period of rest is recommended in the week or two before your race. During this time, you take things more slowly, either resting completely or going for light runs only. This gives your body a chance to do full-system maintenance and be ready for take-off on race day.
It is important to fuel your body before you start your run with the shooting gun. It is important to ensure your body is activated and ready for your 10K run. Activate with Fast&Up Activate
to ensure you are ready for your run.
Run the distance while you train
Make sure you have run the distance you will be racing in training - so make sure you have run 10k in training before taking part in a 10K race. Also make sure, you follow the right nutrition plan on the run.
Another tip would be strategise your running plan. During the race, split the course up into sections. Aim for a kilometer at a time instead of aiming for the finish. Count up the first five kilometers, and then down the final five. It's a good mental trick. Also strategise well with your nutrition plan on the running day so that you don?t face any nutrition related hurdle limiting you towards your running goal.
Write It Down and Schedule It
After you've chosen a 10K in which to participate and mapped out what type of training routine you'll follow, make a chart. Also make a nutrition chart to follow your nutrition plan.Then, record your progress; it'll not only provide motivation as you improve, but also let you know when you're truly ready to compete. You'll be less likely to cheat if you have to write down your daily distances in black and white. After all, who'd rather put a big zero on their progress chart than an actual distance?
Finally, consider writing about your training on a blog or on social networking sites like Twitter or Facebook. Once you commit publicly to a challenge as significant as a 10K, it'll be harder to back down from your goal of running a 10K for that athlete in you.
Visualizing your runs on Board
You might think that running is all about training your body, but what about the mighty gray battery that powers it all? Your brain is your greatest training ally because it helps to keep you psyched throughout your entire training journey.
You might want to try visualizing your runs beforehand, which can actually prepare your body for the exertion. Or, you can use your brain to trick yourself into continuing the run, even if things get tough. Just pick a landmark and tell yourself you'll stop running when you reach it -- then pick another one.
Picture yourself crossing the finish line of your 10K run with your family waiting for you. Visualize something positive. It doesn't even have to be realistic. Running is for everyone, you don?t have to necessarily be an athlete to successfully finish a 10K run.
Likewise, just five minutes of meditation a day can train your mind to focus, making it a powerful tool to swat negative thoughts away during your run.
Stick to what you know on race day
Make sure you've practiced in your race kit, particularly your shoes. Also, practice the nutrition plan you followed, like the breakfast you will be eating on the morning of the race. Your pre-race dinner, your breakfast, your warm-up?all of that should replicate what worked during training. ?Whatever you do on race day should have been practiced every single time you did a hard workout. Don?t try a new tip or trick on your running day. Get yourself accustomed to a strategic nutrition plan you have been practicing while you were on your training. Follow the same nutrition your body responds to while on the run.
is very essential for an optimal athlete performance and to avoid dehydration, fatigue, cramps etc. limiting your 10K run goal. Hydrate while running with Fast&Up Reload
along with your strategic nutrition plan for your run.
Run your own pace
If you?re doing the race with someone who is an athlete and he goes out too fast for you, don?t run with him. Follow your own pace. Keep a check on your excitement, and enjoy the race.
Embrace the pain
The burning pain you feel while running a hard 10K is from lactate building up in your muscles?the same pain you get from lifting heavy weights. It should go away five to 10 minutes after you finish. ?When you cross the finish line and you?ve accomplished your goal, all the pain that you went through while running goes away. That?s the happiest moment of the race. And it?s all worth!
Recovery is very important for your strategic nutrition plan for your training. Recover with amino acids and get ready for subsequent training. Recover with Fast&Up Recover
?for your next game.
"Just give it a go and get out there!"