4 Simple Ways to Improve Your 10k Performance

Running a 10km race is a major achievement for any athlete, and definitely something that you should aspire to as a beginner runner. While a 5k is the traditional “first race” for most runners, it’s the 10km run where you’ll really begin to push yourself and discover your skills, endurance and athleticism.

Although a 10km run is twice as long as a 5km race, in many ways it’s much more than twice the challenge. You’ll need greater endurance, much greater technique (since the side effects of bad technique on joints and muscles become more apparent the further you run) and a great attitude to your run.

Ready to start training? Whether you’re just getting started with your 10k training or you’re getting serious before your big race, use our four training tips to get more from your training and run your first 10k with confidence!

Run a 5k first, then 10k after

A 10k is a challenging race, and you’re far more likely to fail if you’ve never run any major race before. Instead of leaping straight into a 10 km race, run a 5k race first to find your feet and get comfortable in a competitive running environment. In fact, try to run 2-3 5k races before your first 10k so that you’re totally confident before your race. (Thanks Outside!)

Eat a predictable diet before your race

The food you eat before your race has a big impact on your performance on race day. Stick to light, carb-heavy meals so that you have plenty of energy during your race, and avoid eating anything you don’t normally eat. The last thing you want to do is feel uncomfortable during your race because of heavy of hard-to-digest foods.

Take it easy

Running a 10k isn’t easy, but it’s not the end of the world either. Try to avoid psyching yourself out before your race by worrying about how you’ll perform and where you’ll come. Instead, take it easy and focus on eating your pre-race diet and preparing for your event so that you have a clear had and total focus before you begin.

Prevent potential injuries

10k isn’t a massive distance, but it’s long enough for injuries to start to occur. Protect against injuries to your feet and ankles by wearing fitting running shoes. Protect against nipple fissure with a compression vest or silicone pasties to avoid friction. Avoid injuries isn’t a glamorous part of race preparation, but it’s far better than dealing with them during the event.


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5 Training Tips for More Gains in Less Time

Take the 80:20 approach to working out and you’ll achieve more results in less time. Here are five ways you can make more gains in less time from your training by applying Pareto Principle methods to your workout routine:

  1. Focus on compound lifts. For bodybuilders, these are lifts like deadlifts, squats, standing military press, bench press, dips and barbell rows. These exercises work multiple muscle groups at once, giving you the benefits of several isolation lifts in a fraction of the total amount of time.
  2. Warm up before you work out. Warming up means you’ll recover faster from your workout with less long-term pain, helping you get into the gym for your next workout faster without any delays or excuses.
  3. Don’t think about working out – just think about getting to the gym. This mental trick makes it easier to get up and take action, even if you’re dreading your next workout due to tiredness or lack of motivation.
  4. When it comes to cardio, less time at a higher intensity level is almost always a better option than more time at a lower intensity level. Use sprints, hill climbs and intervals to burn more calories in less time, helping you achieve your weight loss goals much faster.
  5. Diet effectively. The food you eat has just as much of an effect on your workout results as the exercises you do in the gym. Instead of binging on junk food, focus on eating a diet that helps you achieves your goals, whether they’re weight loss or muscle gain. Remember, you can’t outrun a bad diet!
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