All of us, at some point in life, have planned to start running or participate in a marathon. We face people from all walks of life, people who are from the corporate sector, housewives, or even people who have just graduated from college. People of all shapes, sizes, and weights who have taken up running and have made this experience a wonderful, memorable and cheerful one. People who took up this sport and not just make it into something which becomes challenging or an activity which alleviates anxiety and stress but as a life-changing experience that keeps for the good. While speed, strength, endurance, and stamina are perquisites for running the marathon, being equipped with the right gear enhances your performance further. Did you know it's a good idea to keep your running day and training day shoes separate?
Here are some important tips to keep in mind when you plan your next 10km run.
1. Start Early To Finish Early
It takes anywhere between 14 to 16 weeks for the buildup required to run a 10K race. It helps you stay consistent and ensures your prep is satisfactory for the race.
2. Don't Focus On Just Running!
Warm-ups are essential because you need to prepare your body and your heart to take up the rigors of training. The muscles need to be warmed up so that they are ready to generate force. If they are not warmed up and are cold, there are chances of having a muscle tear. So warm up is essential to open your blood vessels and for your heart to comfortably start pumping blood and for the body's core temperature to rise, helping you to be on the go.
You can choose a relevant 15min workout on the Nike Training App before you start your run which will not only warm you up but also strengthen you.
3. Don't Just Beat Your Time But Even Eat On Time
A good diet is important for running a marathon, a nutritionist or a coach should be able to give you the right meal plan to prep up your body for race day. There are specific quantities to be consumed based on how much you run. For example, carbohydrates should be consumed to the extent of 8 – 10 gms / Kg of body weight. Protein intake is about 1.2 gm/kg of body weight.
4. The Tapering Effect
Yes, consistent practice and training are very important but what is also important is that you are tapered well—that means you have reduced your training and you are arriving at the start line relatively fresh-legged.
5. Let Your Body Rest And Recover
While you are still pumped up and exhilarated from completing that 10K run, it is important to take appropriate nutrition – carbohydrates and proteins to replenish your body's amino acids and carbohydrates, once the race is over. Adequate rest and active recovery are crucial. A carbohydrate and protein meal within an hour of finishing the race and a post-race massage after 24 hours are good for a recovery. Even Though You Are Happy And Pumped Up, Let Your Body Rest And Recover.
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6. Check Your Running Form
Unfortunately, not all runners have the luxury of visiting a running coach to seek advice on running form, and if you’re not running with someone, it’s hard to know if your form is a little off or profoundly wrong. These tips can help:
1. Video Yourself
Record 60 seconds on a treadmill. Note your posture, arm swing, kick and where your foot hits the ground to identify weaknesses.
2. Check Race Photos
As unflattering as they might be, compare photos from the beginning, middle and near the end of the race to see when the fatigue hits and how it affects your stride.
3. Run Downhill
Gravity makes you lean, so if you’re a very upright runner, logging extra downhill can help remind your body how running at a slight angle should feel.
7. Stay Mentally Tough
Your mental fortitude will be tested during the race, so you'll need to be armed with mental strategies to deal with any discomfort or boredom. Try distracting yourself by looking at the sights along the course, other runners, and spectators. Focus on getting to the next mile marker, not the finish line – the race will feel more manageable if you break it down into smaller pieces. It also helps to have a mantra or short phrase that you keep repeating to stay focused and strong.
Q. What is the average time to run a 10k?
A. The average time for runners to complete a 10K race generally falls between 50 and 70 minutes.
Q. What Pace is a 55 minute 10k?
A. TARGET RACE PACE 8:52 PER MILE / 5:30 PER KM FOR A 55 MINUTE 10K. Successfully running a 55 minute 10k means you will need to be capable of running at a sustained pace of 08:52 for each of the 6.1miles. That is 5min 30sec per km.
Q. What should you eat before a 10k run?
A. Eat your breakfast 2-3 hours before the race start. Again this should be carbohydrate-based, ideally with some high glycaemic carbs included. Good examples include cereal, porridge and jam/honey, toast and jam, or cereal bars with yogurt and fruit.