Many people will have been inspired by today’s heroic efforts along The Mall and for those not tempted by the full marathon distance you can still enjoy some of London’s finest sights in a more manageable distance.
This guest post from Bupa, highlights the Bupa 10,000 and provides tips for 10k training.
Summary: From beginners to elites like Mo Farah – we all need to train for a 10k race. Read on to find out how to get ready for this year’s Bupa London 10,000.
Whether you’ve still got Olympic fever or are simply looking to get fit – a 10k run can be the perfect way to test your stamina.
10km has become the distance of choice for runners in Britain; being both long enough to provide a challenge whilst remaining an attainable goal for committed joggers. However don’t be fooled into thinking that a 10k will be a walk in the park, a rigorous training schedule is essential in the lead-up to the race, especially if you are new to running.
The Bupa London 10,000 is one of the most popular road races in the country and the ideal event for beginners to enter the world of athletics. If you’re thinking of running the iconic course in 2013, read on to find out how best to train for its challenges.
Protect your feet
You’ll probably be clocking up hundreds of miles during your training so look after the things that will carry you through – your feet.
Do you know what type of feet you have? It might sound like an odd question but there is an array of different kinds of trainers to match your gait. Over pronators (people who favour the inside of their feet) and under pronators (those who prefer the outside edge) need different kinds of support to maximize their training and prevent injury.
Get ready to train
Running might be one of the most basic human motions, but you need to start slowly.
Dynamic stretching is the best way to get your body ready for 10k training, helping to get your blood pumping and familiarizing muscles with forthcoming movements. Lunges, leg kicks and lying scorpions are all great examples that will help prevent strains or pulls.
Training partners
Running is the ultimate individual sport but many people enjoy the company and motivation gained from training with a buddy. If you and a friend have both entered the London 10,000 then it might help you both to train together. Or if you’d prefer training in a larger group, there are countless beginners’ running clubs across the country to help you stay on target.
Pick your Program
There are a multitude of training programmes to choose from, but the best approach is to start your first few runs without any guidance, just go for it and find your own pace. You can then select a training program to suit you. This will help you train safely and set realistic goals that are achievable. Bupa has a range of training plans available to choose from.
Replicate race conditions
The Bupa London 10,000 course runs through some of the most iconic and interesting parts of the capital. The race course itself is mostly on flat ground, meaning speed rather than hill work will be more beneficial in your training regime. Taking part in a couple of other races of varying distances in the build-up to the Bupa London 10,000 event will also help acclimatise you to the hustle and bustle of running alongside hundreds or even thousands of others. Bupa’s race events range from 5km to half marathons. While it’s good to make sure that you’re comfortable running 5km first before the London 10,000, keep in mind that rest days in between race practices are just as important in order to keep running injuries at bay.
Train like an athlete – act like an athlete
To make the most of the Bupa London 10,000, you might consider doing more than just running. Your training will mean you burn a lot of calories, so it’s vital you eat before and after a run. Whole grains, lean meats and fruit and vegetables will provide you with a balanced nutritional diet that will help maximise the benefits of your training. Ensuring you get enough sleep is also vital to guarantee that your muscles and body are able to recover from your exertions.
What are your top training tips for the Bupa London 10,000?
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) and consist of a pack of hard screws and device for inserting them into your shoe. It took me about 10 mins to get them all set up and screwed in. You could technically remove them from your shoes after use as they only result in a smal puncture hole but really its a bit of a faff. I’ve instead chosen to sacrifice an old pair running shoes to become my permanent snow shoes. They will spend most of their remaining life in the bottom of a cupboard but on their annual outing they’ll become the star of the show.
) and at £16 they are cheaper than I remember.
