7 tips for running your first 10k

7 tips for running your first 10kI took up running this year as a way to exercise with a baby. It has its benefits- its free, baby can come with you and, in the time you would spend driving to the gym, getting changed and showered and coming home, your workout is done! And it burns LOADS of calories! Since becoming a runner (I guess I can call myself a runner now, eh?!) I feel fitter, my body has changed shape (in a good way!) and I have more energy.

I started using a Couch 2 5k programme, running and walking, and gradually increasing the running each week. When I completed it, I did not want my hard work to go to waste so I set myself a challenge to ensure I kept running- I signed up for a 10k race!

As there are couch 2 5k programmes, so there are couch to 10k programmes, and bridge 2 10k programmes available on apps and podcasts etc. I spent so long umming and ahhing as to which one to use, I just kept running and made my own programme up along the way. So, here are my top 7 bridge 2 10k tips

  1. Firstly, congratulate yourself on becoming a runner. Let’s face it, going from couch potato to a regular runner takes a lot of hard work and discipline. You have built running into your routine and it is important to keep running three times a week.
  2. Continuing on the theme of celebrations- treat yourself to a new piece of kit! Did you do the couch 2 5k in your old trainers? New properly fitted trainers are a worthwhile investment. I did my whole couch 2 5k clutching my phone in my palm, so I got myself a phone arm-band… which went a little way to making me feel like a proper runner!
  3. Sign up for a race. This will keep your eye on the prize and keep you motivated! http://www.runireland.com is a great website for Irish runners.
  4. Back to the actual training… I did three runs a week; one fast half hour run, a 5k run and a long run. I had about 8 weeks before my race, so every week, I increased the distance of my long run by half a kilometre.
  5. Doing the longer runs mixes things up a bit- I ran new routes (using http://www.mapmyrun.com to plan them first) and started running in the evening, so I wasn’t under pressure for time. Changing the route and time of day keeps your running routine fresh and prevents you from getting bored!
  6. Think about your posture and form. How are your feet hitting the ground? Are is your back straight or hunched? Where are your shoulders? That was the thing I had to keep reminding myself about- they were oftentimes up round my ears. Lowering them made me feel instantly more relaxed and I enjoyed a better run.
  7. Remember, there is no such thing as a bad run. Don’t be disheartened if you had a slow run, or you feel you are not improving. You have done so well coming this far. Getting out and having an off run is far better than sitting on the sofa!

Are you a new runner? Or a seasoned one? I would love to hear your comments, questions or tips!

This post is part of Kelly’s 7 quick takes link up, hosted at This Aint the Lyceum. Head on over there for more quick takes!

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2 thoughts on “7 tips for running your first 10k

  1. I am a new runner. I’ve been doing walk/jogs for about a month now. I was following a plan but became disenchanted with it, so now I am running to certain landmarks in my neighborhood and then increasing the distance every once in a while. After I reach the landmark I will do walk/jogs for the remainder of my allotted half hour.

    I immediately checked out your link from the 7QT because my girlfriend is running a 10K in October and I am still unsure if I want to aim for that goal yet. I enjoyed your thoughts. Thank you.

    Like

    • Hi Dawn, well done on starting running! In my experience, the first weeks of running are the hardest because its such a change for your body. As for the 10k, my approach when I signed up was that I would run 5k, then walk a few k, then run the last bit. That way, the pressure was off. I never aimed to win the race, I just wanted to get over the finish line! Good luck to you both!

      Like

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