Are you Ready to Run 10k?

I was gifted some items from adidas for the purposes of this post. All words and opinions are my own.

I have written a lot about my own running journey and how to start running, but I haven’t covered what comes next.

For the last year I have been running 2 or 3 times a week and am managing to run a steady 5k (and often further) on a regular basis. I am also trying to just generally be more active and fit more exercise into my routine. So far so good, but I have found that after the initial improvement, it is harder to take that next step and push myself to progress more. I sometimes find that I lose a bit of motivation when I don’t have a specific goal to aim for. 

Just having a general objective of ‘I want to feel better and be a bit fitter’ is a bit woolly and I could argue that I’ve already achieved that. So, not wanting to stand still or even regress, I have set myself the goal of running in a 10k event in May. 

I have been upping my mileage over the last few weeks ready for my 10k in May

It’s still far enough away that I’m not scared yet, but time is creeping on and it will soon be here. 

Now don’t get me wrong, 10k is a significant distance and not to be taken lightly, but having said that, I think it’s very achievable for almost anyone. Back in the day I regularly did 10k running events and even a half marathon so I know I can do it. It’s just a bit different these days,  now I have a lot less free time and am starting from a pretty low base in terms of fitness.

Get Kitted Out

If you are going to be running longer distances you are going to need to wear the right kit. At the very least a sports bra and running trainers are a must. It’s also worth bearing in mind that if you are spending longer running, comfort is going to become a more important consideration. 

I always advocate that running is a very accessible sport and you don’t need a lot of kit to get started, which I still stand by. Having said that, if you’re upping your mileage, it is worth investing in a few key pieces of running gear. I find technical t-shirts a lot more comfortable than cotton tops, and I have a pair of leggings and a pair of shorts, both of which have pockets for my phone (very important!). You may find that you also need a tracksuit for warming up in the winter, or for after long runs. 

In terms of tech, I keep it as simple as possible and have an entry level smartwatch that is linked to Strava. This is useful for monitoring my progress and keeping me on track with my training. 

Get a Plan

When you are running shorter distances you can get away with making it up as you go along, but when you start aiming for a 10k, it’s best to follow a plan. This will not only give you some structure and introduce some variety into your training, but will also help you to build up gradually and minimise the risk of injury. 

I’ve been enjoying the nice views on my longer runs

I recommend starting with a pace calculator here to help you work out how fast (or slow!) you should be running. Then have a look at the many free and easily accessible running plans out there, I use one from Strava (I pay for the added subscriber perks) or try this resource. You may need to have a look at a few to find one that suits you. Also, don’t think that you have to stick rigidly to it. For example if you’re following an 8 week plan, I recommend doing it over a slightly longer period so you can repeat a week if needed, as we all know that life sometimes gets in the way of our best intentions. It’s also possible that you could get injured or be ill one week, so give yourself a bit of leeway. 

Eat Well

If you are going to be running for longer and doing more exercise, nutrition is going to become much more important. You don’t need to follow a strict diet and you certainly don’t need to spend lots of money on supplements and protein shakes, but it is a good idea to follow a balanced diet. You may need to add a little more protein to your diet, and don’t forget some healthy fats, such as avocados, nuts and oily fish.

You also need to think about when you eat, not just the what. I can manage up to 5k before breakfast, but once the distances start increasing, I find that I need a small breakfast before my run. This obviously requires some preparation as I need to leave enough time to digest my food before I head off on a run. I usually go for something oat based-like granola and yoghurt or porridge and a banana. 

Don’t forget to keep hydrated as well. I try to drink my 2 litres of water everyday, plus extra when I do exercise. I tend to stick to water, although in the summer, and if I start running long distances regularly, I will add some electrolyte tablets. As a rule of thumb, if I’m running for longer than about 40 mins I will take water with me.

It’s been a long time since I’ve taken part in any running events, but I’m looking forward to the challenge!

Rest

I know that when you are working towards a goal it’s easy to get excited and try to do too much too soon. It’s important to keep your rest days clear so you have time to recuperate. I know it sounds counterintuitive, but these days are just as important as your active days. They will help you to build up steadily and hopefully avoid injury. If you do get the odd niggle, it’s important to give yourself time to rest before getting back out there.

As I said earlier, give yourself enough time to repeat a week or take a week off if needed. Remember – it’s a marathon not a sprint!

I will be writing a post all about how to prepare for race day and what to do on the day. If there’s any specific questions you have, please let me know in the comments.