07 May 2014

Preparing for your next 10km fun run

Kim Gillard, a former internationally ranked elite athlete and co-owner of The Running Edge, offers his top training tips for your next event.

  • Schedule Time to Run: Make time in your schedule to run/walk 4-5 days per week.
  • Set Goals: For most of us, just finishing is a huge accomplishment. Set a goal beyond just losing weight to help you stay motivated. Chances are that once you run a race, you will be hooked!
  • Get New Shoes: It is very important to get the right shoe for your foot. A shoe will make a massive difference and will make the running experience much more enjoyable.
  • Determine Running Time: For beginner runners, time spent running is more important than actual mileage completed. Gradually build up the amount of time you spend running before being concerned about running a certain number of kilometres. As a general rule, it is widely accepted that a runner should not increase by more than 10% of weekly total mileage/time from week-to-week.
  • Keep a running diary: This is a great way to monitor your progress and help keep you motivated.
  • Rest Days are important: They give your muscles time to recover so you can run again. You can either rest on these days or do some cross training, which can be walking, riding or swimming.
  • Walking: A lot of runners overlook walking in their training. Feel free to walk during your training any time you feel tired or need a break.
  • Train with others: Training with other people is a great way to reach your goal.
  • Eat Like a Runner: Runners need lots of carbohydrates for fuel. Be sure to pay attention to nutrition.
  • Drink Fluids: Drink plenty of water following your runs to stay hydrated, and also replace electrolytes (a good sports drink like Gatorade Endurance)
  • Be Sure to Stretch: Stretch after every run.
  • Easy Runs: These should be at a pace that feels comfortable to fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard.

Don't forget you can download our handy Personal Coach tool to help you to train for your next B&E fun run – you can time each training session and see how far you have travelled and how many calories you have burned!


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