How to Train for Your First 10K

If you are not very active and have never done a 10K before it is important that you train beforehand. Here’s what worked for me.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• running shoes

1. If you’ve been debating doing a 10K run, stop debating and just sign up. This will give you motivation and a deadline to work towards. If you’re like me you won’t want to throw away the entry fee by not doing it, another motivator.

2. I was in moderate physical shape but was in no way a runner. I started out by running on the treadmill for one mile. If you don’t have a treadmill, run around your neighborhood, at the local high school track, ask your child’s principal if you can use the school gym, or join a fitness center.

3. Once I was comfortable running one mile I increased the distance by 1/2 a mile. When I was comfortable with that I increased again. Build up your tolerance gradually so you don’t over do it. If you try to run too much before you’re ready you’ll get discouraged.

4. Running outside is different than running on a treadmill so incorporate that into your training also. It took me a lot longer to run one mile on the treadmill than it did outside.

5. Running to music also helped me a lot. Load some songs that get you moving on your ipod or mp3 player, it will give you that extra boost when you are getting tired.

6. You should start training for your 10K as soon as possible. I trained for about 8 weeks and could have used more time.

7. Make sure you stretch before and after running. Stay hydrated by drinking a lot of water. Break in new shoes before race day, you don’t want to wear brand new shoes.

8. Get a good night’s sleep the night before the 10K. Eat a light but nutritious breakfast. Arrive early to hear any last minute race instructions and stretch. Get in line and wait for the gun.

9. Adrenaline, nerves and the other runners will help carry you along for the first mile or two. Be careful you don’t get too caught up in the excitement and run at a pace faster than you are used to. You will get tired out quickly. Find your rhythm and concentrate on your own pace.

10. It’s good to set a goal for yourself so you have something to aim for but don’t be too disappointed if you don’t make your goal. Finishing your first 10K is a goal in itself.

11. Once you cross the finish line congratulate yourself for completing the race. Make sure you stretch to cool down. Get something to eat and drink and enjoy your accomplishment.

Tips & Warnings

• Make sure you are physically ready to begin training for and running a 10K.