10 ways to ace your 10K

So, you’ve been running for a little while and you’re feeling pretty confident about 5K, but you’re not sure what to take on next – well, with our guide to the 10 ways to ace your 10K, you’ve got your next goal. The 10K is perfect for everyone – it’s a great step up for newer runners but can also be challenging if you’re an experienced runner looking to smash your PB. Whatever your goal, here’s how to make it happen.

Find the perfect 10

If it’s your first 10K or you’re looking to smash your PB, a flat course is the way to go. However, if you’re looking for a different challenge you might want to try a race that’s really hilly or even off-road. Whatever you’re after, check out the course route and elevation before signing up so that you can be confident it’s the event for you.

Have a plan

As the saying goes, fail to prepare, prepare to fail. If you really want to smash your 10K you’re going to need a solid training plan to help you get ready. You should usually allow yourself around eight weeks to train (longer if you’re starting from scratch) and we suggest following a plan that builds up gradually to avoid the risk of overdoing things and getting an injury.

Hit the gym

So many runners overlook strength training, but it really is the secret to race-day success! Hit the gym regularly and not only will you get fitter but you’ll also protect yourself from injury and look leaner to boot.

Stretch it out

Regular yoga sessions have so many benefits for runners, including assisting faster recovery, encouraging more efficient breathing, improving your range of movement and promoting better muscle stability around your joints. Just one session a week can go a long way towards preventing injuries and can help you become a stronger runner.

Remember to recover

According to Henry Howe, personal trainer and trainee osteopath at Reebok Sports Club, Canary Wharf, the secret to 10k success could be rest. Henry comments that ‘people like to think it’s the hard training that gets them fitter, however it’s during your rest time that you develop the most’. He explains, ‘Recovery is essential for your body to absorb the training and to allow your body to make an adaptation to the load you’ve placed on it. It’s also vital for your mental wellbeing – it’s a tough task training for an event and you need some down-time to switch off and ensure you don’t get sick of training.’ So no need to make excuses for watching that boxset!

Get the right gear

A great pair of running shoes is the foundation to your success and can go a long way towards helping prevent injuries. To make sure you’ve got the perfect shoes for you head to a good running shop and get your gait analysed. Based on your gait you’ll be able to pick out a pair of shoes that are just right for your needs.

Eat to perform

Get your fuel right and you could have the race of your life, get it wrong and you could bomb, something nobody wants. According to Francesca Liparoti, nutritional therapist at the Wellness Centre in Reebok Sports Club, Canary Wharf, ‘My advice for race day is to eat a breakfast that’s balanced for carbohydrates, protein and healthy fat, to be finished an hour before the run. You must experiment with your breakfast lots before race day to find the perfect meal!’ Our favourites? Peanut butter on bagels!

Pick the perfect playlist

Not everyone runs to music, but if you do the perfect play list is crucial! A mixture of your favourite up-tempo tracks should do the trick to see you flying around your 10K course. Our favourites at the moment include ‘Go’ by The Chemical Brothers and ‘Good Feeling’ by Flo Rida!

Get social

Training doesn’t have to be lonely! Join a run club (may we suggest #RUNYOURCITY?) and note only are you more likely to stick to your training plan but you’ll also make a whole posse of new running friends and have a blast. Running in a group also means you’re more likely to push that little bit harder, helping you smash those goals!

Enjoy it!

Whatever you do, remember that this is supposed to be fun!