My Journey to a 10k
Before I started meeting with a personal trainer, my hips hurt every time I ran. Working with my trainer, I was able to build muscle around my joints and running became a breeze. My trainer started me out with a one minute walk followed by a one minute run for ten minutes total. After a long three months of this routine, it was time to shoot for a 1 mile run without any walking. To my surprise it was not very difficult. A few weeks later, I tried running 2 miles – piece of cake! Since 2 miles were easy, I thought it would be fun to train for a 5k. Running 3 miles seemed like a large feat, but I did it! I had months left before the Pasadena Marathon; I had to shoot for the 10k! So I ran 4 miles, then 5 miles, and now 6 miles!
Below is the schedule that worked best for me
This training schedule may not work for you. What works for one doesn’t work for all. I met with a physician before I started training for the 10k. And of course, I cheat a little here and there. For instance, I strength trained yesterday (Tuesday) and ran today (Wednesday).
Check out these 5k and 10k training programs I found online:
A few tips I have learned from experienced racers
- Drink coconut water for electrolytes. Coconut water is a natural source of electrolytes. It doesn’t have artificial food coloring like some of the sports drinks out there. It takes a minute to get used to the taste. I enjoy the flavored coconut water!
- Eat something light before you run. There is nothing worse than running on a full stomach. Something with protein will stay with you longer during the race.
- Remember to listen to your body while training to avoid injury.
- Get 7-9 hours of sleep each night you train.
- Take Ice baths (eek!) or use foam rollers for sore muscles.
- After you run a certain distance, try to improve your pace the next time you run that distance. For instance, I ran 6 miles this morning for the first time. The next few times I run 6 miles I will try to run a faster pace.
- As you run, keep your arms low by your waist. Holding your arms up by your chest tires the body faster. (I’m still getting used to this).
I’d love to hear about your race experiences. Comment below with tips you have learned.