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Running 10k Races: Beginners Training, Open Road Races And Runners
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Published: June 27, 2007
For runners who enjoy the thrill of a race but not the monstrosity of a marathon, 10K races are certainly the most popular choice. Running 10K races requires training that is not overly exerting and is ideal for beginners who want to carve the 6.2 mile race on their running belt.
Experts agree that for beginners, a month long training program for the open road race should provide a sufficient amount of time to build the endurance and speed necessary to complete 10K races. Running the open road race requires runners to stretch and stay hydrated in order to avoid muscle hypertension and maintain the stamina needed for running 10K races.
6.2 miles may not sound far, but when attempting to cover that amount of ground bi-pedally, the feet may start to wish that they would have driven. 10K races aren't something to simply jump into, preparation and conditioning the body are essential for successful completion. Running 10K races require a strong cardiovascular system and a good pair of running shoes. Runners who wish to complete the open road race should develop a sound training schedule to help prepare them for the rigors of the race.
When preparing for 10K races it is suggested that a person starts with a 20 minute run each day. After the first week of 20 minute runs, runners should add five additional minutes to their usual running schedule. Once the 25 minute running program has been completed the second week, an additional five minutes should be added each week thereafter. If this running schedule is kept up, after four weeks the runner should be able to run for 40 minutes non-stop, streamlining them into the final step: running four miles. If a runner can comfortably run four miles they should be well prepared to complete 10K races. Though 10K races are an additional 2.2 miles more than the four mile training marker, the amount of endurance built up by the preparation should allow for the final 2 miles to pass without too much strain on the body.
There are some other tips that are important to remember when forging the distance of 10K races. The first being: A runner should not succumb to peer pressure. This means if the crowd sprints in the beginning, the runner should not feel compelled to join with them. Every runner should be running at his or her own pace, least they injure themselves. Secondly: Stretch and hydrate before each race. Loose, hydrated muscles equal a longer run and delayed aches and pain. A shin splint in the first mile of the race will seriously hinder running potential and lead to a longer post race recovery.
Running 10K races for a beginner should be about completing the race for oneself. Though it is a race, runners should be more focused at improving their own time rather than beating other participants. For runners, 10K races are about proving their mere capability of completing such a well renowned race.
Sources:
Fishpool, Sean and Bud Baldaro. “The Perfect 10K.” Runner's World. Sept. 1999.21 June 2007.
http://www.runnersworld.co.uk/news/article.asp?U AN=84
Staff Expert. “How to Train to Run a 10K Race.” eHow.com. 1999-2007. eHow.com, Inc. 21 June 2007. http://www.ehow.com/how_10626_train-run-10k.html.< br />Cummings, Jesslyn. "10K Distance Running and Information." About.com: Running & Jogging. 2007. About, Inc. 21 June 2007. http://running.about.com/od/10kplans/p/10krunning. htm.
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6.2 miles may not sound far, but when attempting to cover that amount of ground bi-pedally, the feet may start to wish that they would have driven. 10K races aren't something to simply jump into, preparation and conditioning the body are essential for successful completion. Running 10K races require a strong cardiovascular system and a good pair of running shoes. Runners who wish to complete the open road race should develop a sound training schedule to help prepare them for the rigors of the race.
When preparing for 10K races it is suggested that a person starts with a 20 minute run each day. After the first week of 20 minute runs, runners should add five additional minutes to their usual running schedule. Once the 25 minute running program has been completed the second week, an additional five minutes should be added each week thereafter. If this running schedule is kept up, after four weeks the runner should be able to run for 40 minutes non-stop, streamlining them into the final step: running four miles. If a runner can comfortably run four miles they should be well prepared to complete 10K races. Though 10K races are an additional 2.2 miles more than the four mile training marker, the amount of endurance built up by the preparation should allow for the final 2 miles to pass without too much strain on the body.
There are some other tips that are important to remember when forging the distance of 10K races. The first being: A runner should not succumb to peer pressure. This means if the crowd sprints in the beginning, the runner should not feel compelled to join with them. Every runner should be running at his or her own pace, least they injure themselves. Secondly: Stretch and hydrate before each race. Loose, hydrated muscles equal a longer run and delayed aches and pain. A shin splint in the first mile of the race will seriously hinder running potential and lead to a longer post race recovery.
Running 10K races for a beginner should be about completing the race for oneself. Though it is a race, runners should be more focused at improving their own time rather than beating other participants. For runners, 10K races are about proving their mere capability of completing such a well renowned race.
Sources:
Fishpool, Sean and Bud Baldaro. “The Perfect 10K.” Runner's World. Sept. 1999.21 June 2007.
http://www.runnersworld.co.uk/news/article.asp?U AN=84
Staff Expert. “How to Train to Run a 10K Race.” eHow.com. 1999-2007. eHow.com, Inc. 21 June 2007. http://www.ehow.com/how_10626_train-run-10k.html.< br />Cummings, Jesslyn. "10K Distance Running and Information." About.com: Running & Jogging. 2007. About, Inc. 21 June 2007. http://running.about.com/od/10kplans/p/10krunning. htm.
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