Running is one of the best exercises that can exist, although there is some risk to the joints and muscles, running are undoubtedly effective in improving cardiovascular health and promoting the loss of body fat.
Also when running, we feel great because when we run our body releases happy endorphins that make us feel great at the end of the exercise.
Really, if you like to run, you cannot miss the great challenge that we are going to propose to you. Will you be able to run 10 kilometers? we make your life simple and we teach you step by step how to train to overcome this great challenge that we propose.
What do you need to train to run 10km?
- Comfortable shoes, ideal for running.
- Comfortable clothing, such as a sweat suit and a t-shirt that breathes well.
- Water.
- Willingness to work and perseverance.
- First-aid kit.
Instructions for training to run 10km
- What level do I have?
It is not the same to prepare for this challenge if you are a born athlete than if you are a dizzy duck, so before following any training guidelines we have to see the level you have. To find out it is very simple, first you must run at your own pace, timing the time until you can no longer, then having rested, do 5 50-meter sprints resting 1 minute each time. Depending on the times you have obtained, you will have a better or worse form, if you can last a long time running but very slowly, that is that you lack muscle mass, if you are fast but you cannot last, it means that you lack depth and have a lot of muscle mass and if you do not do any of them well Either way means your fitness is pretty low. - At your own pace:
Depending on the level of fitness you are in, you must do it one way or another. If you are in fantastic physical shape, you can start running every day, try to beat your record, and you will soon reach the distance. it is terrible and you are not able to run much, start by walking fast, then running 5 minutes until you reach the bottom and every day run 1 minute more and a little faster, always letting the body get used to it. If you are a sprint athlete who has great speed but little stamina, keep in mind that you will lose some muscle mass because you need to create red fibers (resistance) to the detriment of white ones (strength). - Breathing:
This is key, since most of us have more resistance than we think, but we do not know how to take advantage of the body’s oxygen and as a result we suffocate. First we will try to go with clear airways and then we will try to take a continuous deep breath throughout the exercise. At first it will cost us a lot since we will have to force our breathing but later I assure you that it will come out on its own and we will not drown, if you want to learn to run faster and get less tired here we leave you this article where we tell you how to do it - The sections:
If you find it very difficult to do the kilometers in one go, first we will do them in sections. First you can start by running an easy distance, 3 km for example, walk 1 km to rest, run another 3, walk another km and run 2 km to finish. When this does not cost us, we will try to reduce the rest, for example, run 3.5 km and walk 0.5 km or make a single rest of 1 km when running 5 km. In the end, if we are constant, we will be able to make the journey without resting.
Tips for training to run 10km
- Patience, struggle and perseverance: We are human and the body adapts to changes, but this requires time. It is impossible to go from novice to long-distance runner in a few months, depending on your level it will take more or less but if you make an effort and follow our advice sooner or later it will come.
- Consult your doctor: If you have heart or joint problems, consult your doctor before doing this exercise because if you are not recommended for it, your body could suffer serious problems.
- Prevention: Prevention is better than cure, so we must be careful, run on land where it is difficult to fall, have Band-Aids and bandages at home just in case, stop when we see that we can no longer to avoid heart attacks, fit the shoes well and wear comfortable clothes and above all follow our rhythm.
- More difficult still: IF you want even more challenge, you could try to run those 10 kilometers faster and faster and then increase the distance, the final challenge is to run a 42(kilometer) marathon, the thing is to never give up, respect our body and never give up.
- Hydration: Hydration is important, especially in such long races. Since it is difficult to drink during exercise, you should drink water before and after exercise to compensate for fluid loss from sweat. We advise against PowerAde type drinks due to their high levels of sugars, if the race were longer we would advise it but with 10 km it is enough with water.
