A 10k race can be a humbling distance! If you go out too quickly, it can bite back very quickly. Here are some top tips to an enjoyable and optimal 10k…
1.
Warm up
When it comes to the warm up, you should be thinking about dynamic movements which are similar to the movement of running. For example; a skip on the spot, high knee bounce or pogo jumps. All of these will prepare the body for the impact of running, whilst also increasing your heart rate.
Try to avoid standing around until the last minute and completing a couple of static stretches.
1. Warm up
When it comes to the warm up, you should be thinking about dynamic movements which are similar to the movement of running. For example; a skip on the spot, high knee bounce or pogo jumps. All of these will prepare the body for the impact of running, whilst also increasing your heart rate.
Try to avoid standing around until the last minute and completing a couple of static stretches.
2. Mini wins
Break the 10k up into mini wins/ mini focusses to use. This will allow you to concentrate on shorter term targets rather than just completing 10k-mentally, you will find this more motivating. For example, the first km, you could focus on nasal breathing. Nasal breathing is an awesome way to encourage the body to work more efficiently.
Once you have completed the warm up plus some Nasal breathing, you should find you are super present and energised to run.
3. Hot coals/ technique
Technique is key for running efficiency. Inevitably, your body will start to tire during the run. When this happens, imagine you are running on hot coals. This will encourage you to pull up with the ankles, landing lighter and ultimately running more efficiently.
4. Mindset
Your mind is a very powerful tool. When the going gets tough, focus on the feeling of accomplishment WHEN you get to the finish line. That feeling will far outweigh the challenges on route.
5. Enjoyment
Most importantly set out to enjoy every stage of the 10k. Embrace the challenges on route.
Always remember that running is a blessing that not everybody in this world is able to do! Good luck and we can’t wait to see you on the start line!
2.
Mini wins
Break the 10k up into mini wins/ mini focusses to use. This will allow you to concentrate on shorter term targets rather than just completing 10k-mentally, you will find this more motivating. For example, the first km, you could focus on nasal breathing. Nasal breathing is an awesome way to encourage the body to workmore efficiently.
Once you have completed the warm up plus some Nasal breathing, you should find you are super present and energised to run!
3.
Hot coals/technique
Technique is key for running efficiency. Inevitably, your body will start to tire during the run. When this happens, imagine you are running on hot coals. This will encourage you to pull up with the ankles, landing lighter and ultimately running more efficiently!
4.
Mindset
Your mind is a very powerful tool. When the going gets tough, focus on the feeling of accomplishment WHEN you get to the finish line. That feeling will far outweigh the challenges on route!
5.
Enjoyment
Most importantly set out to enjoy every stage of the 10k. Embrace the challenges on route. Always remember that running is a blessing that not everybody in this world is able to do!
Good luck and we can’t wait to see you on the start line!
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