Optimum Fitness Fitness News and equipment reviews
If one of your New Year resolutions is to get fitter in 2014, how about really challenging yourself and getting fit enough to run a 10K?
It is estimated that only 5% of the adult population are fit enough to run a 10K without stopping!
Wouldn’t you like to be part of that gang?
Why 10K?
10 kilometres (or 6.22 miles) is the ideal distance for runners. It is long enough to demonstrate fabulous cardiovascular fitness levels but short enough that you can complete the race naturally (i.e. without needing to consume energy foods during the race). In addition,by sticking to training sessions that last less than 1 hour, the chances of getting injured is minimal. Distance runners training for half-marathons and marathons often get injuries due to the repeated stress associated with continual pounding and running long distances.
Getting Started!
The first part of the process is preparation!
First of all, sign up to a 10K race that takes place in 6 – 9 months time!
There are some great online resources that list races in your area:
www.runnersworld.co.uk/events/
Once you have registered, there are only 4 things you need before you get started:
1. A good pair of running shoes
Any good specialist running shop should be able to recommend the right type of running shoes for you. Some people need more SUPPORT in their shoe (for example if the feet roll slightly inwards when running) and other people need more CUSHIONING. This is important to minimize the stress on joints and bones, especially for heavier runners.
Sheona’s Top Tip: Buy training shoes in a half-size larger than you would normally wear. This allows some movement in the foot when running and helps prevent the toes (and toe-nails) from getting squashed!
2. Lightweight, breathable clothing
There are now some excellent fabrics which allow your skin to breathe and ‘wick’ perspiration so that clothes do not become damp and uncomfortable. Women should invest in a supportive sports bra. If you will be running in the dark, you will also need some reflective bands or clothing for safety and visibility.
3. A monitoring system
If you are planning on running outside, it is essential that you have a way to track the distance and time that you have run. There are many ways to do this. Garmin produce some excellent GPS watches that not only track your distance and time, but constantly monitor your speed. Alternatively, there are some amazing FREE applications, such as RunKeeper and MapmyRun, that can be downloaded onto your cell phone.
4. A treadmill
It is now possible to buy a treadmill for the home with similar capabilities and technology as the treadmills you would find in a health club. A great quality treadmill such as the LifeSpan TR4000i will be a superb investment and will allow you to train for your 10K in the privacy of your own home!
Ready, Steady, Go!
OK, so where do you begin? Running is a high intensity activity and many people who have not run before will find it extremely difficult in the beginning. It doesn’t have to be that scary. If you plan your training in a systematic and progressive manner, you will find that can enjoy your training sessions and get fit without being too exhausted.
The First Session
Never start your first session without doing a proper warm-up. An ideal warm up lasts about 5 minutes and prepares the body physically for the work to come. A warm-up helps the blood to circulate to the muscles, the heart to pump efficiently, the lungs to expand and the joints to mobilize.
Start by walking and over the course of 5 minutes, gradually increase the speed of the walk until you are jogging very slowly. You can also incorporate some arm swings and back twists to help get the whole body ready for exercise.
You do not need to stretch! Stretching before exercise has no known beneficial effect and may actually be detrimental to your training and static stretches will cool you down and stop the blood from being pumped to the muscles!
After a 5 minute warm-up, it is time to start running!
For your very first session, it is recommended not to exceed 5.5 mph (9.0 kph). If you find that you are out of breath after just one minute, don’t worry – this is normal! Running is a high-intensity activity and it WILL feel difficult to start with. Simply take a walking break and start running again when you feel ready. It is far better to do 5 minutes of running interspersed with 5 minutes of walking, rather than to try running continuously and have to give up after only 2 – 3 minutes.
Once you have completed your running session, it is now time to cool down. This is important to help the heart recover from beating so fast and to allow your circulation return to a resting state. Simply do the reverse of your warm-up. Start by jogging slowly, then walk fast and gradually walk more slowly. Once you have completed your cool down – now it is the time to stretch those muscles- holding each stretch for 10 – 15 seconds. Here are my favorite post-running stretches:
It is impossible to tell you how quickly you will progress after the first session. The only known fact is that you WILL progress. As long as you are training more than twice a week, you will get fitter and faster. Some people adapt very quickly and others take a lot of time. In most circumstances, you should be able to run a 10K continuously in less than 6 months!
Make sure you monitor the times and distances of all your sessions so you can see your progress and aim to improve on your previous sessions.
Good luck and see you at the finish line!
