Getting ready for a race? Want to get faster and more agile? If so, it's time to reassess your training plan. Running a 10K isn't difficult, but it does require some preparation. First of all, you have to be physically fit. Secondly, it's important to build up your endurance and mileage. Here are some simple training tips to help you out:
Have a Plan
Once you decide to join the race, give yourself at least 10 weeks to prepare. Come up with a training plan that suits your lifestyle. Be realistic and set attainable goals. You might not be able to train every single day, so take into account any possible circumstances that might interfere with your plan. Aim for at least three training sessions a week.
Build Up Your Mileage
Increase your mileage gradually from one week to another. Ideally, you should be able to run at least six and a half miles two weeks before the big event. Alternate long runs and slow walks, get plenty of rest, and stay active on your off training days. Your mileage will not improve if you don’t practice, so be consistent and stick to your plan.
Test Your Limits
While you shouldn’t push it to the limits every time you train, challenge yourself once in a while. Don’t be afraid of going out there and running as fast and for as long as possible. Do it after the first month of training, or a few weeks before a race.
Training for a race takes more than running long distances. For best results, add strength exercises and full body circuits to your routine. This will help you build muscle size and strength, boost your endurance, and prevent runner's knee, shin splints, and other common running injuries. Work your core muscles to improve your balance and stability. Do crunches, planks, squats, single leg deadlifts, walking lunges, burpees, and jumping jacks.