There’s this saying that an apple a day keeps the doctor away. It’s true and the one who came up with the saying should also have said “A run a day keeps the cardiologists away”. Running every now and then is a great way to keep the body in good shape because it’s a form of cardio exercise.
Cardiac exercises are those exercises that make the heart beat faster and harder because as the heart does this, it requires getting more energy and in so doing, it will break down the glycogen that had been stored in the body as fat. This is why if anyone has ever looked at serious long distant runners, they will notice that they are never plum or out of shape, they may be thin yes but never plum.
Many people like to participate in a marathon every now and the 10k marathons happen to be the most preferred. The 10k marathon is a type of a crowd wooer since it’s not as vigorous as the 5k marathon or the others, it’s there in between. There are a number of factors to take into considerations before one plans to participate in it and one of the most important is the 10k training.
It would be torturous to the human body for someone to try and run a 10k marathon before having indulged in the 10k training program whether at a personal or professional level. One of the results of such an action includes muscle cramps, sprains, blisters and unconsciousness just to mention a few. Some of the things a proper 10k training program should entail include:
Plenty Of Rest
It is advisable to have at least 2 days of rest in a week when structuring a 10k training program. Many people tend to run every day and rest in the evening but the body requires at least 48 hours of rest in a week for such a program.
Start From The Bottom And Gradually Rise
This means that one should not start a 10k training program by running a 6.2 mile (10k) course all at once. One should start with a reasonable distance e.g 4k or 5k to allow the body to adapt to the cardiac exercise e.g breathing levels and heart beating rate and to also build up on stamina.
Eating a Well Balanced Diet
Some people believe that eating a certain type of food more will increase their stamina levels. For those in a 10k training program, they should make sure their diet is balanced so as not to deny the body of a particular nutrient. This will make the body perform its functions optimally.
Start Early Enough
There is a common misconception that someone can start preparing for a 10k marathon is less than a month’s time. This form of training is what is called “punishing the body”. One must begin their 10k training program early enough, preferably 8 to 10 weeks prior to the event. This will allow the body to fully adapt.
These are just a few of the many pointers a 10k training program should entail and if they do they are on route to success.
Kilometers are the key gauge of progress and success in this competitive running globe, with various races ranging from comparatively simple 3K starter jaunt to phenomenal 100K odysseys.
For several runners, 10K is the true landmark. It assigns a dramatic progress over the starter-length 5K and stand for some serious distances. It is also a length which is attainable for several runners, whether one has exercised only for fun or has even completed a 5K of his own.
Below are the guidelines that may help get one ready for the race in a short time period as well as assist them to add significant tips to their running history.
Have the correct pair of shoes.
To make sure that you have the correct type of practicing shoes for your specific foot, first find out if you use the inside of the foot more or you walk on the outside edge of the foot. This is done by taking the “wet footstep” test.
Other things to check in a right running shoe are:
• Check if there is still space in front of the big toe.
• Ensure the heel does not rub the back.
• Make sure the shoe is breathable as well as lightweight.
• The most significant and very obvious, when you put on the shoes
ensure it feels good hence no need for break-in period.
Train smart
Injury can disrupt your 10K ambitions. This is why it is vital to assess your capability honestly and practice within your limits. Before getting on with the 10K training routine, some specialists advise that you must have been a regular runner for about 12 months. You should be presently running about 20 miles in a week in your usual workout schedule. This offers you a fine start toward the attractive finish line. To add on working within the limits, it is very significant to give the body some time to relax between every training session.
Stretch dynamically
Rather than doing quad and the hamstring stretches before running, a better alternative is warming up the body using a short sequence of moving or dynamic stretches which gets the blood moving. Put the following stretches into consideration:
• Lunges: put the hands on the lips while standing with the feet hip-width apart hence drop a single knee at a time.
• Leg kicks: kick one unbend leg frontward and attempt to touch the toes using the opposite hand.
• Lying scorpion. Lie facing down and interchange crossing one leg over the next and touching down with it.
Divide the training into phases
The usual approach is dividing training cycle into the base, speed, strength, peak and the recovery time. On the base phase, focus on the long steady runs. The speed time will comprise of more sprints whereas the strength period includes the hills as well as lower-body strengthening exercises. The three phases are combined during the peak session, where you run full race distance at the best possible time.
Lastly, a rest period is advised of a week or two before the race. You either rest or go for light runs only. The body gets time to perform full-system maintenance hence ready for the takeoff on the race day. The above tips when followed correctly can make a significant impact to your run.