10 Tips For Running Your First 10K
If the Nike+ Human Race is your first 10K and you’re concerned about getting ready for the big day, here are some great tips to help you succeed on race day no matter what your goal. Also, if you’re looking tot train with a local group check out Nike’s training run series in Austin or the Nike+ Coaching tool on nikeplus
1. DON’T BITE OFF MORE THAN YOU CAN CHEW. Don’t be afraid to walk as you become a runner and incorporate walking into your training regime. Walking is a great way to ease your body, especially your legs, into the stress of running.
2. DON’T DO IT ALONE. Activities are always better in a group and running is no different. Running with a friend or a group can make the time go faster, help you push yourself further, and make your running much more enjoyable. Plus, just think of all the great conversation you will have while you are running and training for the Nike+ Human Race.
3. FIND THE SHOE (OR SHOES) THAT FIT. You gotta have the right gear to get the job done, which means finding a pair of running shoes that work for you. There’s a reason why Nike makes so many different types of shoes: different runners require different things no single pair can solve. You can trial a variety of Nike running shoes at the weekly Nike+ Human Race training runs. When you are ready to buy a new pair, visit a running specialty store near you to purchase your new sole mate.
4. DO YOUR BODY GOOD. During your training, make sure to hydrate before, during and after your workout. Make sure you get ample sleep and always maintain a sound diet. Oh and have lots of fun!
5. RUN LIKE THE PROS. Start a run easy, REAL EASY, and then progressively increase the pace throughout the run if you feel good. If you can talk in full sentences, you're running easy; if you can't, then you need to slow down.
6. THINK LONG-TERM, BUT DON’T NEGLECT THE PRESENT. You must have a multi-week plan leading up to the Nike+ Human Race so you are prepared for what race day brings. In addition, you also need to consider how each day affects your training. Say to yourself, “What can I do today to help prepare me for 8.31.08?”
7. CHANGE IT UP. The body gains fitness in the hours and days following a workout, so make sure you support your training with adequate rest. Follow your hard runs with easy runs and test out different running routes.
8. CONSULT THE EXPERTS. A physical therapist, chiropractor and/or massage therapist can help identify asymmetries and imbalances that could lead to a running injury. Always consult a doctor or trusted health professional if you experience any pain or discomfort as a result of running. Your body will continue to adapt as you train so make sure you pay attention to aches and pains along the way. Listen to your body.
9. KEEP IT TOUGH. Include hills occasionally in your training. Lifting your body up an incline is a great weight workout specific to running. The Nike+ Human Race course in Austin incorporates hills throughout the 6.2 miles. Test out the hills before race day so that you are ready.
10. MAKE IT YOUR OWN. Visit nikeplus.com for your very own 10K training plan catered specifically to your abilities. Just Do It.
*This advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.
1. DON’T BITE OFF MORE THAN YOU CAN CHEW. Don’t be afraid to walk as you become a runner and incorporate walking into your training regime. Walking is a great way to ease your body, especially your legs, into the stress of running.
2. DON’T DO IT ALONE. Activities are always better in a group and running is no different. Running with a friend or a group can make the time go faster, help you push yourself further, and make your running much more enjoyable. Plus, just think of all the great conversation you will have while you are running and training for the Nike+ Human Race.
3. FIND THE SHOE (OR SHOES) THAT FIT. You gotta have the right gear to get the job done, which means finding a pair of running shoes that work for you. There’s a reason why Nike makes so many different types of shoes: different runners require different things no single pair can solve. You can trial a variety of Nike running shoes at the weekly Nike+ Human Race training runs. When you are ready to buy a new pair, visit a running specialty store near you to purchase your new sole mate.
4. DO YOUR BODY GOOD. During your training, make sure to hydrate before, during and after your workout. Make sure you get ample sleep and always maintain a sound diet. Oh and have lots of fun!
5. RUN LIKE THE PROS. Start a run easy, REAL EASY, and then progressively increase the pace throughout the run if you feel good. If you can talk in full sentences, you're running easy; if you can't, then you need to slow down.
6. THINK LONG-TERM, BUT DON’T NEGLECT THE PRESENT. You must have a multi-week plan leading up to the Nike+ Human Race so you are prepared for what race day brings. In addition, you also need to consider how each day affects your training. Say to yourself, “What can I do today to help prepare me for 8.31.08?”
7. CHANGE IT UP. The body gains fitness in the hours and days following a workout, so make sure you support your training with adequate rest. Follow your hard runs with easy runs and test out different running routes.
8. CONSULT THE EXPERTS. A physical therapist, chiropractor and/or massage therapist can help identify asymmetries and imbalances that could lead to a running injury. Always consult a doctor or trusted health professional if you experience any pain or discomfort as a result of running. Your body will continue to adapt as you train so make sure you pay attention to aches and pains along the way. Listen to your body.
9. KEEP IT TOUGH. Include hills occasionally in your training. Lifting your body up an incline is a great weight workout specific to running. The Nike+ Human Race course in Austin incorporates hills throughout the 6.2 miles. Test out the hills before race day so that you are ready.
10. MAKE IT YOUR OWN. Visit nikeplus.com for your very own 10K training plan catered specifically to your abilities. Just Do It.
*This advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.
