If you’re looking to test your fitness boundaries, taking part in a 10k race or running challenge is a great way to push yourself to your ultimate best. We spoke to personal trainer Golan Horesh to find out how to perfect your 10k for race day.
KEEP A TRAINING LOG
Write down, log and track stats from all of your practice runs. This will serve as great motivation during the lead up to race day and the more you see yourself improving, the more willing you will be to keep on going.
STRETCH AND WARM UP
A proper warm up is essential before any stretching takes place. Focus on exercises such as lunges and high knees to fully warm up your muscles while giving them a gentle stretch. This should always be done before you hit the pavement to protect against injury and also after your 10k race to help with recovery.
IMPROVE CARDIOVASCULAR ENDURANCE
Turning some of your training into HIIT sessions – where you alternate between periods of moderate paced running and faster running – is the ideal workout to prepare you for race day. Something as simple as 60 seconds slow then 30 seconds fast, repeated for around 15 to 20 minutes would be perfect. This is also a great workout for those not confident runners, as it enables you to be able to sustain long periods of running.
FUEL YOURSELF GOOD
A runner’s diet should focus on eating to fuel the body for the vigorous run ahead. Your body needs whole grains, fruits, vegetables and lean protein to keep energy levels high and your muscles well nourished. A healthy diet is also essential for muscle growth and being able to sustain your training regime, ready for the 10k race.
ALL THE GEAR IS THE RIGHT IDEA
If you’re serious about running a 10k race, or possibly even further in the future, consider investing in a good pair of trainers and some specialist running tops and head wear – especially for when running in the cooler conditions. Headwear from companies such as BUFF, that specialise in running kit, offers insulation, wind protection, and moisture management to keep feeling your best during training and way past the 10k mark. Something as simple as new workout clothes can also do wonders for confidence and motivation come race day!