Earlier this year I was asked by womensrunning.co.uk to write my to 10k training tips to be published on their website to coincide with the women’s running 10k series, this Summer see below for the article on their website, I had a place in the Nottingham Women’s 10k through 9bar I was 6th overall with a time of 44.26.
Top Training Tips for a 10K:
Bridie Darcy and team 9bar Women’s Running 10K runner gives her top training tips.
Before starting on a new exercise or training plan, consult with your General Practitioner beforehand to ensure you are healthy enough to do the desired training and event.
Go to a specialist running shop to get your gait analysed. They will be able to recommend the correct trainer for how you land. Top tip; change your trainers every 3-4 months or every 500 miles.
Before you enter a 10k, you should be able to comfortably run at least 5k.
Follow a training plan suitable for your ability as a runner for example, if you are new followers and beginner’s plan and if you are looking to improve your time follow an improver’s or advanced plan. Don’t just turn up on the day without doing any training. Seek advice from Women’s Running magazines, websites, a personal trainer or coach.
Train with a friend, join a running group or running club. Training with
someone will help keep you motivated and safe.
Include some strength and core exercise into your training as this will help to prevent injuries and seek advice from a personal trainer or coach.
Eat a balanced diet of slow-releasing carbohydrates, including fruit and vegetables, lean proteins and fats. Aim to eat a combination of protein and carbohydrates within 20 minutes of an intense training session; this can be a recovery drink, wholemeal toast with peanut butter, a banana, some nuts and of course a 9bar.
Keep yourself hydrated before, during and after a run.
If you are planning to use energy gels or drinks before or during the race try them out in training to ensure they don’t upset your stomach.
If you do get injured or feel pain while running, rest and apply ice and get it examined by a physiotherapist. Do not run if it is painful.
Most of all enjoy your run!
Bridie is a qualified Level 3 Personal Trainer who is passionate about exercise and nutrition and dedicated to helping all of my clients reach their goals. She has experience in training clients for 5k, 10k, half and full marathons from beginner to advanced runners, as well as training people for weight loss, weight gain, injury rehabilitation and pre and postnatal exercise.