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Health + Fitness | 10 In 10 — 10 Tips To Run Your First 10K


For most runners, being able to run 10 km is their main goal. This is especially the case for beginner runners who have hit the 5 km mark. They then work on getting to 10 km before taking their running even further to the likes of half and full marathons.

But before you start thinking about a half marathon, you need to ace your first 10 km. Here are 10 tips to help you get there.

Plan

First of all, you need to come up with a training plan. This should include long runs, short runs, and runs in which you work on your speed. Once you have a plan in place, it’s important that you stick to it.

Track

How do you know if you are correctly sticking to your plan? You need to track your workouts! Learn more about fitness trackers here: http://www.mobilityguardian.com/fitness-trackers-the-good-the-bad-and-the-ugly/ to see which ones are worth your money. Investing in a good tracker will make it easier to set achievable goals.

Rest

The body needs plenty of rest to heal and ensure that the muscles get stronger. So, be sure to plan plenty of rest days into your training. Ideally, you should have at least two a week.

Endurance

Sure, you’ll want to be able to run fast, but that’s no good if you can’t keep a speed up for the whole 10 km. When it comes to 10 km training, you need to put endurance over speed. Once you have hit the distance, you can then work on getting faster.

Power

You will need to make sure all of your muscles are full of power and energy, and you can do that through cross training. Sign up for a gym class such as piloxing: https://www.piloxing.com. All that strength training will have a really positive impact on your runs.

Legs

If your legs aren’t ready for a 10 km, you will end up in a lot of pain! So, you need to build up to that 10 km slowly, to give your legs a chance to get used to all that distant.,l

Hills

You might not like running up hills but, believe me, this will make a world of difference to your training! Not only can it help improve your endurance, but it will also help to improve your overall speed.

Pacing

It’s important that you get your pace right. Run too fast, and you will be out of breath before you know it. Run too slow, and there is no way you are going to beat your personal best! Thankfully, using a fitness tracker regularly can help you keep a check on your pacing.

Nutrition

Your body is under a lot of pressure when you are deep in training, so you need to ensure that you are getting it all the fuel it needs. So, ditch all those processed foods and switch to fresh ingredients that are full of nutrients.

Social

Find a running buddy to make your training social! This will certainly keep you going for longer.
Now get out there and hit your first 10 K!

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