How to train and prepare for running a 10k or long distance run
THE 10K CHALLENGE
The 10k race is very popular with relatively new runners who have already successfully completed a 5k and want to challenge themselves further but do not think they are ready for greater distances such as a half marathon. After successfully completing a 5k, training for a 10k seems both challenging yet achievable. Likewise a 10k is popular with more experienced runners who like to use it as a' warm up' for even longer distance goals, or are simply keen to maintain their fitness levels, or who like to train for and consistently improve at this distance. There are different approaches to training for a 10k, depending on your initial fitness levels and previous distances successfully completed. You could prepare for a 10k in as little as two to four weeks, but if you are a novice it is recommended that you build up your distance over at least eight weeks. If you are a complete beginner and embarking on a run/ walk programme you will need to allow yourself ten to twelve weeks as you will need to build up a base level of fitness.
CARDIO, WEIGHTS AND STRETCHING
Most eight week training schedules will assume you can already comfortably run at least two to three miles and will have you running at least three to four times a week, starting off with an easy two miles, a longer weekend easy run and perhaps some speed and hill work incorporated as the week's progress. Equally as important as your training days are your rest days to allow your body to recover and prevent injury. On some days the schedule will advise you to cross train with another activity, for example using an elliptical trainer or swimming in order to give your body a break from the repetition of running. Undertaking lower impact exercise on these days allows your body to recover from the specific strain that running places on your muscles and joints but still keeps up your cardiovascular training. Many runners neglect strength training but a strong core, arms and legs all help with your endurance on the road, so don't forget to incorporate some weights into your routine as well. Always stretch the major muscle groups after a training session and hold static stretches for at least thirty seconds – don't bounce!
NOTHING BETTER THAN THE REAL THING
It is always best to train on the surface you will race on but if it is not always practical to run outdoors the treadmill is a great substitute, just remember to set it at a slight incline in order to better mimic running outdoors. A lot of treadmills have preset programmes for 5k and 10k runs which can be useful to keep an eye on your pace. Always invest in a good pair of trainers, suitable for your foot type and make sure you have broken them in well before race day otherwise you may find yourself in some pain! Another useful piece of equipment is a GPS watch to record your distance and pace while running outdoors. Nutritionally you do not actually need to eat that much more than you would normally but do ensure you are eating the right foods, your diet should be high in complex carbohydrates for energy and make sure you get enough protein to aid in muscle repair. And of course it is important to stay well hydrated. Consistent training is the key to being well prepared for a 10k. If you stick to a programme you will find the 10k fun and manageable.
