General outlines for the novice runner building their running know how and distances. How to Train for a 10K - Getting Started

A 10K race (we call them races but of course for the vast majority they are a running event of course!) may seem an impossible feat for those wishing to achieve the distance for the first time. If you want to achieve this as a goal, an optimal performance or just injury free preparation, now is the time to get set yourself up and start training.

A race isn't just for athletic enthusiasts. Even if you have never taken part in a race of this kind or indeed any regular exercise at all, both taking part and completion are achievable targets. The key to training success lies in some planning, some determination, starting out gently and gradually building up the duration and intensity over a period of time. Setting a realistic time frame to train regularly, gradually building up your fitness, experience and endurance will focus you on taking things steadier in order to reach your goal without getting an injury or pushing yourself over the edge.

Why bother?

Regular physical activity can greatly improve your quality of life. The sense of achievement attached to accomplishing goals you have set yourself can really kick your self-esteem into shape. Regular activity will also allow you to build up increased levels of strength and stamina so that everyday tasks will take less out of you, giving you more energy to spend enjoying yourself. It also has the capacity to lift the blues and has been shown in studies to be at least as effective as drugs in treating mild depression. In short, active living means you get to live a better life for longer!

How to Run?

Starting out, increasing the distance you can run or building your capacity to run further, means that speed is not a consideration for you. So much more important is finding a comfortable pace that allows you to progress gradually and not feel torn to shreds at the end of each session. Whilst you should be pushing yourself, take time to build this up and find your feet. An initial comfortable pace will mean that you can still hold a conversation whilst on the move; there is plenty of time to work on getting quicker in due course. Learn how to run. Try to relax and use your arms to assist in your running movement. Try to be light on your feet and ensure you have the right running shoes to suit your foot type at the very least. Get into a rhythm or pattern of running. Ask for advice or even consider joining a running club, most of which have beginners groups and a wealth of experience to allow you to learn how to run, reach your goals and motivate you.

Where to Run?

Variety is the spice of life and you should try to experience different routes, surfaces and conditions you run in or on. If you enjoy running on the roads try to give yourself a break now and then by running on grass, around a field or on a trail. However be prepared! Do try and experience running in the rain or when it is cold. Similarly don't get caught out in the sun (hydration) or dark (visibility). Try to avoid using the weather as an excuse not to go out to run, however you could use a treadmill at a gym and this can re-focus you, help you maintain training efforts and/or making you look at and assess your running style. Joining a running club beginners group will take you places perhaps you would not normally go, over different courses and terrain perhaps and will also help you to keep up and learn from others around you. Involvement with the club events programme can also teach you about running and inspire you towards your own goals and participation. Running is an easy to manage activity so if you work away or are on holiday packing your running shoes, some kit, a water bottle and spare towel will allow you to sneak in a short run, maintain your training or experience new conditions, running along the beach early morning on holiday for example!

What to Wear

What you put on your feet is possibly the most important consideration when starting out running. The choice you make can not only enhance your performance but also your enjoyment of running whilst keeping you free of injury. Your foot type and then getting a specialist running shoe is a necessity. It is worth spending some time researching this online or visiting your local specialist sports shop if they can offer expert advice. Spending time on this at the outset and purchasing a decent, fit for purpose, right for you, pair of running shoes will save you additional costs in the long run. Apart from this, whilst specialist running kit is available and ultimately offers technical materials to make your running more comfortable, you can wear anything you like -running is very portable and easy to do in this respect - as long as you feel comfortable and free moving.

When Not to Run

Whilst you need to be motivated and regular running rather than once in a while running will ultimately get you where you want to be, you should not push yourself if you really do not feel up to it. If you are unwell then it is better in the long term to take a break for a few days rather than risk further illness or an injury. Generally speaking training when you are unwell will make recovery longer. Running on a full stomach is also not recommended so ensure that you allow time for food to digest before setting off. If you have any health concerns or medical complaints it is advised to visit your GP or a health professional before embarking on a running training programme. Blood pressure, breathing problems or weight issues, even diabetes or previous injury situations; seek advice and run safe!

* Reversing this - Make the time to train however and consider an early morning run to really set you up for the day and energise you. Run with a friend; form a running partnership; this can serve as a great motivator for potential early morning or an evening run. If you are at home with kids why not walk them to school and run home? Does your place of work have a shower or adequate bathroom to make lunchtime run possible? Can you fit in a half hour at the gym lunchtime or on the way home at all? Make the time and don't give into excuse; you will feel better afterwards.

No Pain No Gain

Not altogether true in that whilst you should be pushing yourself forward you should not be doing so to the extent that you cannot walk the next day or feel sick! Certainly at the start you should be moderately setting out and gradually building up as you progress, increases to distance or speed should also be gradual to avoid injury or put you off continuing your running programme. If you feel uncomfortable you should ease down. Relax and try to enjoy your running, keeping your running regular is the key here.

Warm Up

As important as the run itself, is the way you prepare yourself. It is very easy to fall into the trap of going straight at it to get it over and done with. Try not to. Allocate a certain amount of time and invest some of it on preparation even if this feels frustrating to start with. Some light stretches which do not have to be that scientific even to start off with will allow you to loosen up and get yourself in the right frame of mind for the run. You can learn specific stretches as you progress and perhaps getting to know your body and how it reacts to a run will allow you to focus stretches into the right areas over time. As an example if you have allocated at the outset 30 minutes to training use 5 of these as a minimum to stretch (lightly) the calf, hamstring, lower back, thighs (Quadriceps) lightly and then loosen the upper body with some light twists, turns and shakes before walking for a few minutes to break into your run. You are then at the very least getting into the habit of warming up and at best preparing your body for running.

Cooling Down

Each run or training session should be ended with a cool or warm down. As before with the warm up your body needs to adjust back down gradually. Coming to a sudden standstill can be dangerous, cause dizziness or muscular cramp/strain and actually prolong recovery. Instead, keep yourself on the move and walk for the final 5 minutes of your allocated training run time. Then once again create a regime of light stretching to minimise tight or stiff muscles which helps to avoid future injury. Post-exercise stretching should be easy (or not forced), find your first bind point and no further and then hold each position for approximately 10 seconds. Your stretch should only be held as far as is comfortable; ease off and progress once you have completed a first light stage; the area should not feel sore nor uncomfortable and you should not be shaking. If this is the case once again ease right off and never bounce into a stretch whatever you see others doing.

Don't Give Up

Once you have started out do try to keep it going. Set yourself a challenge but a realistic one and see it through. Don't give up. Stay positive, relaxed and focused. Reward yourself and think of the benefits and feelings of the eventual achievement. Don't give up!