It’s that time of year: you realize you may have overlooked your workouts in favor of summer fun a few too many times. You’re getting countless e-mail notifications reminding you of that ambitious 10K race you signed up for back in May. Now you’re in a bind because you don’t know what to expect. Luckily, these tips will have you running like a real race champ in no time!
Work It Out: Running a 10K is no easy feat, and you don’t become an expert runner overnight. While in training, it’s wise to alternate between running and walking. Walking keeps your muscles engaged as you build endurance. For a beginner, it’s important to start slow and get in shape beforehand. The more progress you make in training, the less walking you’ll need to do come race day.
Try this 5-week race training plan from our #TeamSmoothie Running Team to focus your training and reach your race day goals!
Practice Your Stretch: Before you get going, always ensure your muscles are properly warmed up and ready to go. Incorporate a variety of leg stretches to help work different muscle groups. Don’t forget to stretch again at the end of your workout!
Ride The Strength Train*: Building up your muscle strength will help you avoid injuries, as well as improve your muscles’ ability to use oxygen. Increased strength also yields better posture and less stress on the joints. If you feel overwhelmed at the idea of starting training, a workout buddy or group can help lessen this stress and encourage you throughout race preparation.
You Are What You Eat: Nutrition plays a vital part in your training regimen as it provides the fuel for your entire body’s energy, activities and recovery. Choose complex carbs and protein, like our fitness blend smoothies, to eat while in training.
Rest, Hydrate, and Repeat: Don’t come up short on your resting period. When you take a break from running on a daily basis, your body gets some much-needed recovery time. In addition to rest, hydration is important to replace the fluid lost through perspiration. If drinking a lot of water is a challenge for you, try eating your water, too! Your body already pulls water from various fruits and vegetables to stay hydrated, so a smoothie is an option that adds delicious, nutritious variety to your diet. Choose from 14 smoothies with electrolytes or add an Electrolytes Enhancer to any smoothie!
Still looking for a race? Say no more! Here are some popular 5k and 10k races happening late October and early November in select cities.
- Chicago’s Perfect 10
- Cupcake Day!
- The Color Run
- Celebration Run
- Reggae Run/Soca 5k
- Susan G. Komen Race For The Cure®
- Turkey Trot
Didn’t see one in your area? Check out a virtual run or a complete listing of races happening all around the US.
*Source: McGraw-Hill / Fahey Labs