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Training for a 10k Race
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Training for a 10k Race

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Check out these tips on training for a 10k race! If you want to begin training for a 10k race, or just to get yourself fit enough to be able to run 10k, then this guide is for you. It covers all the …

Check out these tips on training for a 10k race! If you want to begin training for a 10k race, or just to get yourself fit enough to be able to run 10k, then this guide is for you. It covers all the points you will want to consider to give yourself the best chance of success and reduce your chances of injury as much as possible! Have fun and run safe.

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  • 1. What is a 10k?• A 10k, is ten kilometers – or 6.2 miles.• Runners often use the metric system when referring to races!• 5ks are another common race length, and very popular with sprinters.• The next race length up from a 10k is a half marathon, which is 13.1 miles or 21.082 km. Download Running Music and Books on Running
  • 2. Why 10k races are different• Whereas the 5k is quite clearly an all out sprint , the 10k is a mish mash of running styles!• It is like a "distance sprint" and easy to get caught up in the excitement – and run too fast!• For this reason, 10ks can be tougher than half marathons, which are run slower Download Running Music and Books on Running
  • 3. Preparation for a 10k race• First, get your body used to running• Shorter distances at the beginning will help build strength and avoid injury• Get several days rest between each run• Gradually increase your distance each run• The goal is to be able to run comfortably for an hour Download Running Music and Books on Running
  • 4. Diet while training for a 10k• What we put into our bodies is always important, whether we are in training mode or not• During training, you are adjusting your body to a new regime, and this state of flux requires more energy than you would normally• Eat sensibly, or you might find your efforts being undone• Follow a diet of lean meats (or other protein rich foods for vegetarians), whole grains, fruits and vegetables• This will keep your energy levels much more stable Download Running Music and Books on Running
  • 5. Beginner training for a 10k run • Allow at least seven weeks to get to the point where you can take part in a 10k race • Start with a test training run and see how long you can run without stopping • Once you have established a baseline, then you can start to improve on it • For example, if you were able to run for 15 minutes, then rest for a few days and try to run for 17 minutes. • Always give yourself a few days recovery time and never try to run more than 10% as long as you did the last time. Download Running Music and Books on Running
  • 6. Hydration during a 10k run• Generally, hydration during a 10k race will not be necessary• Most runners will be able to complete a 10k race in times ranging from 40 minutes to 1 hour• It is usually at around the 45 minute point that the body starts to require rehydration• However, it is important to give your body replacement fluids if you feel thirsty! Download Running Music and Books on Running
  • 7. Energy sources during a 10k race• For long runs and races, many runners use energy supplements to give a much needed hit of carbohydrates• However, as with hydration, a 10k race is short enough a distance for most to run it comfortably without needing energy supplements• Your mileage may vary! Your training runs will give you a good indication of your general fitness levels. If you feel weak during a 10k run, consult your physician Download Running Music and Books on Running
  • 8. What sort of running shoes to pick for a 10k race?• Essentially, the same sort of running shoes you should always wear – ones that are comfortable!• Good running shoes are extremely important to a runner• Get fitted for running shoes by a professional. They need not cost the Earth! Download Running Music and Books on Running
  • 9. Other considerations when running a 10k• Always remember to eat well the evening before the race, as well as the morning of the race• Never use any running gear that has not been previously “worn in” during training• Always hydrate yourself well before a race, but don’t overhydrate – or you’ll be making a pit stop during the run to relieve the pressure in your bladder• Always leave some energy in “the tank” – don’t go flat out from the beginning of the race, no matter how tempting it is!• When you see the finish line, then it’s time to start sprinting – give it your all! It can be tempting to slow down or speed up to run with a friend – but try to avoid this. Your body is used to “your” pace, and anything else will affect your final time• If it helps motivate you, then listen to running music during the race – but don’t do this if you don’t usually do it when training• Don’t forget to stretch well before and after the race. This applies to training runs as well! Stretching vastly reduces the possibility of injury. Don’t cut corners with the stretching and remember to work all the key muscles – quads, hamstrings, glutes, calfs, etc. If you are not sure how to stretch properly, check out our stretching guide. Download Running Music and Books on Running
  • 10. Run to be Fit• Training for a 10k Guide written by Warren Lee Beck of Realm5• Check out our other running tips and guides at: – http://www.realm5.com Download Running Music and Books on Running

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