10K training tips
15.03.2006, 14:12
If this is your first 10k walk or run, you might wonder if there is any important last-minute information you need to know.
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This week's expert is Ed Carmines, now in his third term as president of the Richmond Road Runners Club. An outstanding runner for 20 years with a specialty in marathons, Carmines organizes and coaches training groups for the club and is highly regarded as a knowledgeable expert in the sport of running.
Training
With the race in a few days, there is no additional training that will benefit you physically. You need to be careful on your runs and avoid the urge to go out and try to race a little.
It won't do you any good to train for 10 weeks and then waste energy before the actual race or run the risk of injury. The goal at this point is to stay limber and injury-free.
Taper and cut your regular weekly running mileage in half the week before the race, and completely rest the day before the race.
In a training program, it takes two weeks to get the actual effect of the workout you've done. Whether it is building strength or speed, the process breaks down muscle fibers, which then rebuild stronger, so you don't want to do heavy speed work two weeks before the race. You want to heal, reduce the number of miles you are running and just enjoy your great physical condition.
On the day of the race, get there a little early and jog a mile before the race starts. You should finish this about 15 minutes before the race begins. This will allow you time to get to the race starting point. When you get there, you will be all warmed up and ready to race.
When the race starts, resist the urge to take off too fast. Try to align yourself with people running the same time goal as you and stick to that pace. For example, if your goal is 8 minutes a mile, keep an even pace throughout the run.
When it gets to the end, you can speed up if you want.
But if you go out too fast in the beginning, you won't have the energy to do that. The reason is, if your body doesn't have a chance to warm up at the beginning, you will go anaerobic. You won't get enough oxygen, and you will build up too much lactic acid. This will cause your muscles to slow down, and you won't be able to get your maximum workout or reach your potential.
The rule of thumb is, for every 10 seconds a mile you run too fast at the start, it will cost you 20 seconds for each mile in your time at the finish.
Nutrition
For a 10k race, you do not really need to carbo-load the night before. The most important thing is to eat foods that you are used to eating. Don't go out and try a new food or overload on alcohol the night before the race.
On the morning of the race, eat a normal breakfast a couple of hours beforehand. Drink coffee if you normally have it before a run. Avoid heavy and fatty foods for breakfast unless you always eat them before running.
It may be warm on the day of the race. Take some water or sports drink with you to the race and drink it before the race starts. Have about 12 ounces. There are also water stops on the race course. Be sure to take advantage of these and drink water during the race.
Safety
As always when running, be aware of your surroundings. Plan what you are going to wear the night before the race. Set everything out so you won't be rushed. Take some extra clothing with you to have available if weather conditions change.
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Police and course marshals will be on the course during the race. They are there for your safety. Listen to them and do what they say. Headphones are not advised because you can't hear if the police or marshals need to give you directions or information or if a runner calls out a 'coming through' warning.
If this is your first big race, enjoy it and have a great time. Be sure to thank all of the people who help you during the event. It takes more than 2,000 volunteers to make this race happen.