Running isn’t the only way to train for a 10k, cross training is a great way to vary your training and maintain your interest in training. Ideas for alternative training:
Cycling: is great as it builds your quads and calf muscles without pounding the pavement.
Swimming: is ideal beta usage it is “no impact” – your body isn’t in touch with a single solid object which helps avoid injury. Swimming does help build strong chest and shoulders which is important for your running technique.
Gym workout: can be beneficial but be careful not to build too much muscle mass. Use your own body weight and basic kit such as dumbells and Swiss balls which can help strengthen and tone muscle.
Circuit training: choose 8 exercises (mix of upper body and lower body), with no rest in between.
- Upper body: press ups, sit ups, plank, tricep dips, pull ups
- Lower body: squats, lunges, step ups.
Rest after each circuit 2-3 mins and repeat at least two times, more if you can.
Breathing while running
Running causes you to breathe harder than normal so it’s inevitable there will be a bit of puffing and panting but you can aid your breathing with a couple of changes while running. Try to breathe from the diaphragm and belly rather than just your chest; this allows you to take in re air and can help prevent side stitches. A few tips:
- Exhale through your mouth and try to exhale fully to remove as much carbon dioxide as possible.
- As a beginner try to run at a pace you can breathe easily, use the talk test to work out if your pace is appropriate. You should be able to speak in sentences, without gasping for air. This is know as conversational pace.
- If you’re running out of breath, slow down the pace which should rectify your breathing.
A few helpful running tips
Run with others – this will help to keep you motivated and committed to turning up when maybe you don’t feel like it! There are plenty of running clubs/groups out there so the chances of there being one near you are pretty high
Vary your running routes – this will help to keep it interesting and prevent boredom.
Incorporate some hills into your training – this will build on your strength.
Ensure you have suitable kit. A gait analysis can be hugely beneficial to ensure you have the correct trainers. If you’re running in the dark ensure you are clearly visible especially if you’re running near roads.
You will have bad training days, everyone does but don’t dwell on it, move on and continue we the next and chances are it will be a great one!
Happy training and keep checking back for more updates!