Training tips for a successful 10k race
The chances are you have heard about the Race for Life, a series of 5k and 10k races that take place across the country this summer and raise funds for cancer research in the process.
If you have entered a 10k event in your area, you are going to need to train in advance. While this event is intended to be fun, it can be challenging if you haven’t covered this distance before.
Following a few tips during your preparation for the big race will ensure you complete the run in a reasonable time, without too much hardship.
Find the right pair of running shoes
Your feet will carry you through the entire 10K course during the race for life, so you need to look after them. The first thing you need to do in your search for the ideal pair of running shoes is ascertain whether you are an underpronator or an overpronator.
- Overpronators put more weight on the inside of the foot.
- Underpronators put the bulk of their weight on the outside of the foot.
Speaking with a specialist running shoe retailer will help you to discover which of these categories you fall into. There are shoes designed specifically for each type of runner, so make sure you have the right pair before you start training.
Take your time
It is vital that you give yourself enough time to gradually prepare your body for a 10K race. Pushing yourself too hard when you’re body just isn’t ready will leave you exhausted and prone to injury. According to Coolrunning.com, you should be running around 20 miles per week before you tackle a 10K race, but you will need to work your way up to the level of fitness and strength required for this level of exertion. Downloading the Kiqplan Race for Life fitness app might help, as it is a 12-week programme designed to get you ready for the race. Compatible with most mobile devices, this intuitive app delivers workout, nutrition and lifestyle tips to prepare you for the challenge ahead.
Mix things up
If you are going to maintain your training regime over a 12-week period, you will need to ensure that things don’t become monotonous and tedious. Change your running routes wherever possible – there are some great workout apps available that will help you to do this. If you trained in the gym last time, head on to the roads, or try some cross-country running for a change of scenery. As well as mixing things up, running on different terrains will help you to build strength in all your leg and lower body muscles.
Schedule your training
You can’t afford to leave things to chance when preparing for a 10K race. If you don’t do the training required, there is a chance you won’t have the strength, cardiovascular fitness and stamina to complete the event. This is why you need to schedule your training sessions in advance. Sit down at the beginning of every week and pencil in the times that you can devote to training. The latest workout apps may help you in scheduling your training in advance.
Eat a healthy, balanced diet
Running a 10K, and training for at least 12 weeks beforehand, means you will need to fuel your body with the right foods. Just before your exercise, you will probably need to consume foods rich in carbohydrates. Following your training sessions, you will need foods rich in protein, which are crucial for muscle recovery. And contrary to popular belief, you will need significant levels of fat in your diet, but the fats you consume need to be from healthy sources. Managing your diet throughout a gruelling training regime can be a complex, time-consuming process, but a digital app can help you by providing recipe ideas and nutritional information. The Kiqplan Race for Life app will also monitor your net calorie consumption.
While the Race for Life 10K is intended to be a celebration, and a coming together of people in support of a great cause, you should not lose sight of the fact that it can be a tough physical challenge. A strict training regime during the weeks before the big race should help you to complete the course – and have a lot of fun in the process.
This post was sponsored by Kiqplan.