With days getting lighter and the weather improving steadily, it’s the perfect time to take on a charity run! A great charity to support is Marie Curie, who takes care of terminally ill patients and their families. A 10k race is the perfect way to kick off your fundraising, so we’ve outlined some tips to get ready for your first 10k.
It’s important to remember that there is no training plan to suit everyone, but some basic concepts do apply to all. Remember to always do a light warm up, followed by a stretch, before you run – and warm down and stretch afterwards to prevent muscle ache. You can find a huge variety of training plans available for free, and for all abilities, online. Alternate hard and easy training days to allow for recovery time, and switch it up to stay interested.
Training for a 10k takes time, so don’t expect to achieve too much too soon. Set yourself an eight week training plan, and gradually increase the mileage every week. If you decide to run 10k in week one, you’ll be sorely disappointed and can even injure yourself.
Before a 10k, it’s best to stick to foods you know and that you can digest well. High carbohydrate snacks like low-fibre cereal, bananas, or wholemeal toast are also a good option. Fluid intake is obviously crucial, during and after the race, especially if you’ll be running on hot days. Once you’re at the race, make sure you locate the drink stations.
It’s a good idea to integrate a different form of cardio workout into your training plan. This will keep your training plan interesting, and give your legs valuable time to recover. A 30-minute Pilates or Yoga class once a week is a great way to cross-train for your first 10k, as it’ll increase your core strength whilst giving you a good stretch. If you’re more of a swimmer, or just want to head back to the water, a 30-40 minute swim once a week is a great way to maintain your cardiovascular fitness.
Above all, remember to enjoy your training! Running is a great form of exercise, and will help you lose weight while getting fit. Exercise also releases endorphins, so you’re guaranteed to come out of your training on a high – and ready to fundraise for a good cause.