If you’ve signed up for a 10K race or simply want to push yourself further after completing a Couch to 5K there’s some things you to know to maximise your training.
Run 4 Wales Race Director, and double Olympic marathoner, Steve Brace, shares his advice to help in conquering the distance.
Build your base – before you rush ahead with a new training plan, it’s important that you’ve set up some good running foundations first. When aiming for a 10K it’s best to first make sure you can comfortably run 5K before starting and then allow 8-10 weeks for your training if you’ve got an event in mind.
Mix it up – when putting together your training plan, include a variety of workouts suited to your goals to help improve, fitness, endurance and speed. You should look to incorporate long runs, interval training and strength exercises into your schedule to help you see results.
Don’t forget to rest – starting a new plan is exciting. While you might want to plough ahead with your training to reach your goal, it’s important to remember that you need rest days too. These will allow your body to recover and prepare itself for its next session.
Warm up and cool down – stretching before and after you exercise helps your body better prepare for what’s ahead and minimises the risk of sustaining an injury.
Fuel and hydrate -make sure you’re well hydrated and adequately fuelled for your workouts. This will not only help you perform better, but refuelling and hydrating post-run will also help aid recovery too. Make sure you’re getting plenty of protein and carbs as well as enough fruit and vegetables.
