You’ve just crossed the finish line of a 5K. You are feeling strong, happy, and excited that all the hard work you put into training has paid off. Maybe you are ready for the next challenge-running a 10K race. Doubling your race mileage can seem daunting but with consistent, smart training it can be easily accomplished. Here are some tips on how to train for a 10K from my personal experience of increasing my running mileage and what I’ve learned from others.
Be sure to track your mileage and not increasing run mileage or weekly mileage too fast. The golden rule I’ve heard is to not increase mileage by more than 10 percent a week – especially if you are a newer runner, don’t try to increase the mileage and intensity of your runs at the same time. Adding more mileage will help you get stronger as a new runner, while a more seasoned runner maybe need to add some more intense running or training to get faster. I suggest finding a training group or plan based on your experience level to guide your training. Having a set plan to follow helped me a lot when I first started training for races.
Take A Rest!
Always be sure to schedule rest days and find time to stretch. Sometimes I feel like I could run every day of the week but know that can increase the risk of overtraining and possibly overuse injuries. Add in some cross training workouts and easy runs in between your long run or harder workouts. Mixing up workouts keeps things interesting and gives your leg muscles time to recover.
Look After Your Nutrition
Some of this depends on your speed and experience, but be sure to consider nutrition and fueling when increasing your mileage. You may need more carbohydrates and also will need to replenish electrolytes and fluids before and after workouts, especially if training in the warmer months. I like to eat a little something before a run in the morning, such as a banana with peanut butter, as well as a protein and carbohydrate-rich snack or meal after a run or workout.
If you follow a plan, steadily but slowly increase your longer runs, as well as fuel and rest properly, you’ll be crossing the finish line of a 10K and achieving your goal in no time!
Disclosure: I am not a certified running coach or personal trainer, and all of this information is just tips from my personal experience. Always consult a doctor or professional before starting a new exercise regimen.
Lauren is a research scientist and student by day and part-time health and fitness nut. Lauren is addicted to running, loves cooking, watching TV & films, trying new restaurants and bars, and exploring all the fun things Baltimore has to offer. She got hooked on running after her first 5K 4 years ago and has since completed 10 half and 2 full marathons as she currently chases a Boston qualifying time. Besides running she loves dabbling in Crossfit, yoga, spin, and group fitness classes. Lauren is the creator of breathedeeplyandsmile.com where she writes about finding happiness, running, health, fitness, food, and Baltimore happenings.