How to Train for a 10K Run
Most communities have a 10K run event at some point in the spring, summer or fall...depending on where you live, they could happen all year round! Many 10Ks raise money for charity, so you're not only doing yourself some good by putting on those running shoes, but someone else too. Here's how you can get in the swing of things and participate in these great, healthy community events.
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Things You'll Need
- running shoes
- ClimaCool / DriFit / Stay-Dri running shirt
- comfortable running shorts
- iPod shuffle or nano
- Heart rate monitor
- Watch w/ chronometer
Instructions
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Start with short runs...just go as far as you can and don't worry if it's not very far. It's more important that you just get out there and get used to running a little bit.
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While you're on these initial runs, pay special attention to how your shoes feel. Good fit of your running shoes can make a big difference in how enjoyable your running will be.
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While you're exercising, your target heart rate should fall within 55 to 85 percent of its maximum. A good heart monitor will tell you when you're "in the zone".
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It's critical that you stretch before each run - stretch out your quad muscles, inner thighs and calves. When you finish a run, always take some time to walk for a bit for your heart rate to come down. Then take a day off before you go out there and run again, but do more stretching. Good stretching and recovery are key ingredients to building up a strong run.
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Another thing to pay attention to on these initial runs - if you ever feel shortness of breath, fatigue, sharp pain in your joints, etc. - just slow down to a walk for a few minutes. If you feel good enough to continue, do so...but if you continue to feel pain when running, might be a good reason to go get that physical you've been blowing off.
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OK, now you've done a week or two of short runs, stretching and recovering after each one, and how you're starting to feel pretty good. Maybe you've shed a pound or two already! Now the thing to do is set yourself up with a little schedule for you to manage your runs by, and give yourself goals. At the end of next week, for example, you could set a goal to increase your total distance by 1/2 mile, or decrease your speed by a minute.
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Now your running program is underway in earnest. Most of us are not out there to become the next Olympic marathon runner, but you can run longer distances and shorter times by sticking to your plan and setting achievable goals.
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Interval training is another way to become a stronger runner. To run intervals, divide your run up into some number of sections...run the first section at your normal pace, then the second section at your fastest pace or 3/4 of your fastest pace. Then return back to normal pace. Alternate for the duration of your run. This is great exercise for your heart, as it ramps up to a faster rate then slows to a more "resting" rate again and again.
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Now for the fun part - check your local paper for the next 10K! If you're having trouble finding one, a local gym or Chamber of Commerce may be able to recommmend one nearby.
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Register and tell your friends what you're doing, maybe you could raise more money for charity that way. But you'll have a bunch of supporters out there no matter what, cheering you on. Many runs have sponsored event photographers who will snap pictures of you as you whiz by that you can purchase afterwards. If you don't want to do that, just ask one of your supporters to snap some pics.
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On the day of the run, make sure to eat a light breakfast - maybe a nutrition bar or peice of fruit - and drink plenty of water during the run.
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As you cross the finish line, bask in the glory of a goal achieved! And start thinking about that next goal...is it a half marathon? Perhaps a full marathon? You decide! But you've built a new skill and improved your health along the way.
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Tips & Warnings
Stretch, stretch, stretch!
Don't weasel out of your plan. You'll be happier when your out there than you are in here in front of the TV.
Watch what you eat and drink plenty of fluids.
Make sure your shoes and clothes are comfortable.
Be careful when you're running through nieghborhoods with your iPod headphones on - passing cars may not see you. Bright clothing will help, but you really have to keep your eyes open.
