10 Top Tips for a 10k Run

What do you do to prepare for a 10k run?

In the months before the race I would run a certain mileage a week and then I would do some more race specific stuff like kilometre intervals, kilometres on track and on road, fast, short, recovery to get some speed in my legs for the upcoming race.

Do you do anything in the gym in preparation for race day?

Conditioning is always good and being flexible is very important for a long-distance runner. I manly just keep on top of my sports massage.  

   

What is a typical diet for a 10k runner?

A long-distance runner would probably be eating more carbs than the average person should be eating. Carbs like fruits, vegetables and pasta are a very good source for the carbs that you need and you would also need a high amount of protein to replenish the muscles that are damaged during exercise. Recovery drinks are also very good for post-workout healing and for rest days as well. This diet will definitely get you geared up towards the race.

Strength, Speed or Stamina?  

I would say that stamina is more important because of the fact you’re running 6.24miles, it’s longer than the average person would run.

Top 10 Tips 

1. Invest in a good pair of running trainers. Asics are the best around.

2. Get some comfortable, breathable kit. If you feel good when you train then you train well. 

3. Stick to your training routine. It sound simple, but people always like to skip days here and there. You wouldn’t walk into a maths test without revising.

4. Don’t try and run before you can crawl. Gradually build up (progression). Listen to your body – take a day off if you have to.

5. Don’t be too hard on yourself. Don’t compare yourself to top long-distance runners and be realistic.

6. Try and do at least one speed session every week. Try and run at a faster speed that you can maintain during key parts of the race.

7. Over-distance training is vital. Try and run at least seven miles once-a-week because it gives you a psychological edge going into the race because you would have exceeded the race mileage six or seven times. It will make the 10k easier because it will be a smaller distance.

8. Eat at least two hours before the race. Don’t eat anything too heavy and don’t eat anything you have never eaten before. Eat something that is quite high in carbs like porridge or toast. Don’t drink too much water – one litre before the race is more than enough.

9. Get as much sleep as you can leading up to the race. People get nervous the night before so it is good to get those extra hours during the week.

10. Always go in with a target. If you target 60 minutes then you need to target six minutes per kilometre. 

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This is a quality cardio workout that only takes 10 minutes, that anyone can try!  If you've not exercised for a while make sure you consult a doctor before starting, then set realistic goals and start slowly. Remember to plan your exercise sessions, record your results and eat healthy regular meals.  Give this workout a try at home and let us know your thoughts.....












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Exercise and Fitness Weight Loss Routines That Work

High intensity interval training is one of the best exercise routines for rapid and sustainable weight loss. However, in order to make the training meaningful, you should keep the following important points in mind:

• Your entire workout should last for around 30 to 40 minutes. In fact, the intensity of the workout should be such that you won't feel like doing any other exercise during the day. If you find interval training difficult, you can start with longer but easier cardiovascular routines such as walking 3 miles.
• The hard part of your workout should last between 40 and 60 seconds and the easy part of your workout should last between 60 and 90 seconds. Remember to make sure that the hard parts are really hard. Make sure that the easy parts are really easy to give your body time to rest and recover.
• Do these workouts for only three or four days a week otherwise your body could easily become stressed or tired. If you can do them twice every day, you will speed up the process of weight loss.

Why interval training works in burning calories quickly is because of the following important factors:

• It allows you to burn more calories in a shorter period of time. A workout that involves interval training and lasts for 10 to 30 minutes through four times a week is superior to a cardiovascular workout (such as walking) for 30 to 60 minutes. If you want to continue with a cardiovascular workout, you could burn more calories by alternating intervals of walking and running.
• Because your metabolism is elevated for a considerable period of time after you've finished working out, the body continues to burn calories and this effect is known as "after burn".
• If you have stubborn pockets of fat that refuse to vanish after normal exercise, interval training is the best method of getting rid of these fat pockets. Interval training also helps when you reach a plateau in your exercise regime and are unable to increase the level to continue to lose fat.

All the above points will definitely help to achieve fat loss, meaningful targeted training is the only approach if you are serious about loosing body fat.  The benefits of loosing body fat are obvious to everyone, your whole life will be affected. Not only will you look and feel better your health and life expectancy will be significantly improved. 

Remember, train for no longer than 30 to 40 minutes and make sure that the hard sections of the routine last around 1 minute.  During that minute interval you must work to your maximum to gain real benefit, recovery or rest periods should be light.  

This type of training is difficult and hard to maintain, so real personal discipline is required, but if you stick with it and perform the intervals correctly there is no better way to lose unwanted body fat. 

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