“Every other week is enough to maintain your aerobic system,” he explains.Ī 10K race is a mostly aerobic effort, meaning your hearts and lungs are able to keep up with the oxygen demands of your muscles. And you don’t want to do that super long run every week. Runners who are used to higher mileage wouldn’t want to go longer than 18 miles or two hours,” he says, referring to your max distance long run. “Closer to the race, you can incorporate faster paces in the second half of those long runs, closer to what you think your race pace intensity might be. six miles or 60 minutes, in your long run training, says Anzures. How to Find and Fine-Tune Your Race Pacesįor lower volume runners, you want to at least cover the race distance, a.k.a.You’re doing something amazing, so thank you. Remember to stay sun smart when you’re training and keep covered up.ġ2. Check out Runners Need's blog on how to find the perfect sports bra.ġ1.
For those who need to wear one, choosing a good-fitting sports bra is just as important as finding the right running shoes – if it fits right and is comfortable, you’ll run well. So, make sure you drink plenty of water before, during and after physical exercise.ġ0.
Hydration is vital to keep your body functioning properly. That way, you can wake up refreshed and vitalised for another day’s training.ĩ. So avoid using your smartphone, watching TV or consuming caffeine before bed. A great night’s sleep is key to helping your body recover quickly. Download apps to your phone such as Strava, Map My Run or Runkeeper, they’re great for those that don’t own a sports watch or pedometer.Ĩ. Tracking your progress can be a fantastic way of staying motivated. Read Runners Need’s expert guide to running nutritionħ. Learn about the right nutrition to help you get the most out of your training, stay energised on runs and recover effectively afterwards. Remember to warm up and cool down before any physical exercise. We know life can take over sometimes, so make sure you schedule in training time that works best for you.ĥ. It’s crucial to build your fitness up gradually and to embrace a walk/run strategy in your personal plan.Ĥ. Make your runs enjoyable by adopting a training plan tailored to smash your goals. If you’re new to walking longer distances, jogging or running, don’t worry about your pace or how long you go for – this will come in time. Our sponsor Runners Need can offer you a free gait analysis by one of their in-store experts. To get the most out of your event, it’s important to wear the right shoes. We’ve worked with our sponsor Runners Need to provide some top tips to help everyone have a great Race for Life.ġ.
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