I seem to have alot of clients at the moment who want to get into running - here are a few tips if you want to prepare for your first 10K race:
1- First and foremost, get the green light from your doctor for running and other sports.
2- Use proper footwear designed specifically for runners. Consider whether the terrain will be flat or hilly, the type of surface you will run on, and how comfortable it is to run on.
3- Don’t run the entire 10K the week of the race. In this final phase, you have to lower the intensity of your training.
4- Don’t think about a running time you want to achieve. Some 10 km races are done in segments and your times can vary. Enjoy the run itself. You’ll get the opportunity to try and beat the clock later on.
5- The day before the race, incorporate a session of gentle leg stretches, eat healthy foods and drink plenty of water. Don’t run on this day – use it to rest.
6- On the day of your race, eat a light breakfast early. Running with a full stomach doesn’t help.
7- Warm up with a light and short run and stretch before the beginning of the race.
8- During the race, pick a pace that suits you and stick with it. Run at a comfortable speed and don’t try to exceed your expectations.
9- Drink water or isotonic beverages before and after your run to replenish mineral salts.
10- When you finish the race, keep walking for a few more meters. Stopping suddenly isn’t good. Stretch your muscles.
In sum, you don’t have to be a top-notch athlete to participate in a 10K race. If you follow my advice, you’ll complete your 10K successfully!
It is extremely important for you to respect the rest days in between your workout sessions, and for you to warm up, stretch and cool down with every run.
Pilates is great for runners and can help increase your personal best time! We can help you prepare for your first 10K in a personalised way. Just get in touch!