Running a 10km race is no easy feat, especially if you are looking to achieve your personal best like I am at the Nike She Runs 10k this Saturday. Whether you’re a seasoned runner or beginner, there are some general rules that you should be employing well before race day.
Keep a diary!
It’s always good to keep track of everything in a diary. Note down how far you’ve run, what you ate and when and how you felt. Not everyday you will be able to run the same distance all the time. Some days I can run 10km with ease and some days I struggle. So write it all down and notice how your body feels as it’s important to know your body and it’s limits. I always like to work my way up when I run. So running small distances to start with, then I’ll gradually keep pushing myself a little further every time. Remember if you want to run 10km with ease, you’ll need to train your body to be able to run 14kms. That way 10kms will be a breeze! Literally a jog in the park!
Nike master trainer Kirsty Godso says:
“Preparation is key for a 10km race. Build yourself up gradually with short runs then start to extend the distance. Including weight training and interval training as part of your routine will be of great benefit to you, giving your legs more power and challenging your cardiovascular endurance helping you to really accelerate on race day! Don’t forget to fuel your body efficiently with protein and good fats such as avocado and raw nuts.”
Build on muscle strength and improve your stride
Running endurance requires muscle strength. For the past few months I’ve been building up my strength by using the Nike Training Club app. The app contains some great workouts and drills that have helped with my mid-distance running and stride. I highly recommend this app to anyone who loves to train by themselves. Just grab a kettle bell and a medicine ball and head down to the park with your virtual NTC trainer who will talk you through your workout. Trust me you’ll love this app!
Most people don’t like to hear this word, but carbs are your best friend when training for a race. And NO you won’t put on weight. It’s pretty simple really. Your body needs fuel to run. If you have no fuel to feed your muscles, then your muscles cannot grow, and therefore your running will not improve. You’ll be weak, tired and more prone to injuries. So always fuel your body with carbs, but the right carbs! I like to eat a mixture of gluten-free breads, quinoa and kale salads, sweet potatoes, proteins, leafy salads and bananas. A great natural sports drink I love is plain old coconut water that’s filled with plenty of electrolytes and potassium to replenish my body.
Stretching is so important when training. Yoga is a great for this as it focuses on the whole body. Previous to yoga, I would only do a couple of stretches post a long run. I then found myself with aching hips, knees, shoulders and hips. Not good at all. So adopt a good stretching session post a workout to avoid an aching body.