"Aqua jogging is good for you, too," adds Pavey. Upper-body strength is important to make your running motion biomechanically efficient. Swimming is ideal because it is 'no impact' - your body isn't in touch with a single solid object - but helps build a strong chest and shoulders. "It's also useful if you've had a running-related injury, because you can maintain a high volume of training at a good intensity, but there's no weight-bearing pressure on muscles and joints," says Pavey. "Cross training is good, either when you are looking for a change or recovering from injury," says Pavey.Ĭycling is good because it builds your quads and calves without having to pound the pavement. Running isn't the only way to train for a 10K race. "Try a range of sessions, such as fartleks, longer, steadier runs, and hill sprints." It's good for mental strength, too," she adds. Taking to the hills makes you run in a more efficient, functional way, so it can come in very handy for a sprint finish. "It will improve your sprint performance on the flat without the need to run fast downhill. Pavey agrees that it's the uphill bit that affects performance. Most people tend to sprint, but you should rein in your pace to protect your calf muscles." Run up a hill in control, and then 'fall forward' on the way down. "Most people do it too quickly, so don't fall into the trap of running up too fast and walking back down. "It helps maintain posture and it works against gravity, so it builds strength and power," says Anderson.
Concentrate on shorter distances that combine speedwork and strength endurance (running at a consistent pace to get better at it) and that allow you to concentrate on refining your running technique so it is as efficient as possible. "If you're doing one longer session a week, you don't need to spend the other two proving to yourself that you can run 10K - you know that already," says Anderson. "One 90-minute run every week or two is enough to give you a psychological lift and boost confidence," adds Pavey.Ĭut the distance, too. "This will make 10K seem easier on race day." You don't have to do too many of these, however. "In training, run these only one minute per mile slower than your target pace," says Anderson. Include longer, slow runs - you'll know that you can hit 10K if you've already run 12K or more recently. "The 10K allows you to set goals and train hard, but also enjoy the scenery and still have time to see friends." "But it can help you be more organised," says Pavey. Training for a 10K doesn't have to take over your life in the way preparing for a marathon can. "The combination of eating healthily and running 10K can help lower the risk of heart disease, diabetes and osteoporosis, and strengthen your bones." "Running will help you eat well and snack sensibly," says Pavey. The immovable goal of a race date will also make you concentrate on healthy eating. "It can help lift self-esteem and fight depression." "A race should be tough but training can be fun," says 5000m Commonwealth Games silver medallist and RW contributing editor Jo Pavey. It also releases feel-good endorphins into the brain - so it's not all pain. "The 10K is a great mix of speed and endurance to help you achieve both of those goals." "Running is the best form of exercise for weight loss because it will help you shift pounds as well as get fit," says Anderson. Training for a race has many benefits, so you should enjoy training while gaining satisfaction from an end result. "It gives you a target - and doing three sessions a week is enough to help you get fit," says RW contributing editor and running coach Nick Anderson. There's nothing like having the goal of competing in a race to focus the mind.
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