Ever run a 10K?

Question

Hi there, I'm training to run a 10k. So far so good! But this will be my first one. I've been running to help with weight loss and would say that I'm an intermiate level runner. Any tips? What's the best breathing technique? What to eat before and after the run? What should you do after the run?

Answer 1

I ran my first 10 K in the winter ( and my first half marathon at the end of May). My best advice is to enjoy yourself...don't go out too fast, and remember this will be your best time in a 10 K ever.

Answer 2

For a 10K, you won't train the way you would for a 5K. A 10K for the average runner is an interesting length -- for a lot of people it's about an hour of good cardio, and that's about how long it takes to burn up stored sugar... with a 10K, you may find that you need to hydrate and / or get some glucose gels in the last half of the race. At least that's my experience.

As far as breathing technique goes, there's a technique called two in, two out or something like that. The idea is that you breathe in and take two strides, then you breathe out taking two strides. This seems to be a natural pace for most folks, and it's a good way of getting "into the groove" when you run, as it keeps you from running too fast or too slow.

As far as eating goes, I'm diabetic (type 1) so I have to carbo-load a bit before the run. For a run this length, I'd recommend something around 500 calories or so (your mileage may vary, but you don't want to skimp too much), mostly simple carbs. RIGHT AFTER the run, you will want to do this also (but not that many calories!), as I have heard that it helps your body to replenish its store of glycogen. But I'm not really into the science of it and I am sure you can find experts out there who know more, better, than I do.

After the run, make sure you stretch, especially your legs, or you will regret it later. Don't skimp on the stretches, and make sure you stretch your quads and hamstrings at least.

There are a lot of good books out there on running, and I'd recommend (for the technical audience) any book by Jack Daniels, and for the mind-body-spirit types, a book called Chi Running... I forget who wrote it.

Good luck.

Answer 3

Good for you! I have run everything from a 5K to a marathon and I am always still learning. They all require a little different training.

You should definately not let yourself get caught up in the beginning by running with the front pack. Try hard to run your own pace. (a watch to track your split times could help) It will be a better race for you if you can run harder the second half.

Don't get caught up in certain breathing techniques, basically whatever comes naturally. Just make sure not to breath too shallow.

Make sure to leave time (2 hrs) between your last meal and your race. For a 10K you really shouldn't need any gels. After the run, replenish your fluids, water and if your stomach can handle it a sports drink will help replenish your electrolytes.

Good luck and most of all Have Fun and be proud of your accomplishment.

Answer 4

Make sure you don't go out too fast. Your initial impulse will be to run with the lead pack. You don't mention how big the race is or what your minute / per mile pace is, but you'll probably want to line up in the middle or back.

Also, take in account the weather / hilly conditions. If it is hot, go even slower.

I usually eat about 2 to 2.5 hours before the race. Usually just enough food to be fed. For a morning race I might have a small bowl of oats or cream of wheat. I've been experimenting with rice / tuna and that too seems to work. If you are fast runner, you definitely want some glucose in your system, but not enough where you are going to cramp or worry about it coming up.

I also keep myself hydrated with water / gatorade. To be honest, you want to be urinating clear before the race.

Again relax during the race. Since is your first, enjoy it. I was hooked after my first 10K -- although I do mostly 5Ks... half the distance, half the pain... and i seem to be better suited to those events.

Good luck.

Answer 5

I don't know much,only last time 8 people was ruining after me,because i still hamburger ,and don't know what I eat and drink before and sorry I can not tell about breathing also,only i know it was very fast.

Answer 6

Have water with you and don't eat heavy food before hand. Fruit would be good.