Men’s Journal – 4 Simple Ways to Improve Your 10K Time

Training for a 10K race is difficult. It isn’t a sprint, so running shorter distances on a track isn’t as crucial, but it’s not even a half-marathon either—so sustained long distance runs aren’t as beneficial. And your pace needs to be fast, but not too fast, or your body will be gassed long before you cross the finish line. With correct training, nutrition, and a proper mindset, you canget faster. It’s just a matter of knowing how.

So, we asked David Roche, this year’s USA Track & Field 10K Trail Champion (with a time of 41:21), to give us some quick, easy-to-use tips on improving your 10K time. Here’s how he says you can find the right training balance and up your mental game.

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Women’s Health – 101 Tips for Your Best Run Eve

“Stop fighting it!” That’s what a fellow marathoner yelled at me years ago in the middle of a very windy out-and-back marathon. “Don’t fight the wind, man,” he said. “Wait until the turnaround, then pick up the pace when the wind is at your back.” The sheer simplicity of that advice! Until he mentioned it, I was dug in. Wind be damned, I was going to keep my pace or die trying. Thanks to that veteran marathoner’s advice, I did neither. I ended up running a great race.

I’ve remembered his tip in every windy race and run since. That’s the thing about a great piece of advice: Like a trusted friend, it’ll always be there when you need it.

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Active – 10K Training Plans, Tips and More

Find 10K training plans, race-day advice, tips to make you a faster runner and more in our extensive collection of 10K articles.

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WebMD – Sofa to 5K Training Tips

Emily Gilbert is the first to admit it: She’s an on-again, off-again exerciser. Ever since her college lacrosse team days, she’s geared up many times to make exercise a habit again, but then fallen off that wagon just as many times.

But now, the 24-year-old publicist from San Diego says she has a plan and is sure she will soon become a regular exerciser. She’s training for a 5K that she plans to run in about three months. ”The stability of needing to train will keep me in the process [of working out],” she says. She’s hoping training for the 5K will help her make that transformation to a regular, lifelong exerciser.

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The New Fitness Rules

Think you know the drill on shaping up and slimming down? Think again. Find out how the latest science is rewriting the rule book on everything, including maximizing your fat burning and acing your running form, so you can finally reach your goal.

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Party Run Benefits Leukemia Texas

Party Run Benefits Leukemia Texas $35,000 raised to support leukemia patients in Texas DALLAS, TX (2015) – Leukemia Texas, an independent nonprofit corporation dedicated to fighting leukemia, celebrated Leukemia Awareness month as sole beneficiary of the 2nd annual Party Run. Organized by C.H. Robinson, the Party Run is a 5K race and fun run through […]

Marathon Training: The Week Before

Marathons are positive community events where people come together to cheer one another on. When marathon training, runners should never worry about coming in last. Instead, people should remind themselves that marathons feature runners that have a wide set of skills, ranging from beginning runners to those that simply walk the entire race.

To get a better idea of the race route, walk the route first, becoming familiar with hills or inclines.

Finding the right diet and fitness routine is personal, as what may work for someone may not agree with someone else’s digestive system. Never overeat within two hours of a marathon. Many fitness experts recommend eating a fruit and yogurt smoothie that contains a balance of protein and carbohydrates. This often has the right balance of nutrition for a marathon diet. Additionally, stay well hydrated to avoid headaches and muscle cramps.

Good Eating Habits for Runners

Marathon training involves good nutrition and diet. Eating right is not something people begin immediately before a marathon because it is part of ongoing training. Simply stated: a healthy diet is a way of life.

When training, runners burn approximately 100 calories for every one-mile they run. It is important that low-mileage runners maintain a diet similar to non-runners. However, for runners that are marathon training, it is important to eat right and tailor a diet that is nutrition specific for fitness. This includes eating:

  • 60-70 percent of calories from carbohydrates
  • 20-30 percent of calories from good fat sources, such as avocados, oils and nuts
  • 10-15 percent of calories from protein

Dieticians recommend eating a snack within 30 minutes to one-hour after finishing running. This helps to replenish the body’s glucose levels. Additionally, dieticians suggest drinking a lot of water to help avoid dehydration.

Simple 5K Marathon Training Tips

Training for a 5K race may seem daunting, but really, it can be fun, exciting and a fulfilling personal experience. Marathon training can be easy if runners follow these simple tips:

  • Routes – Learn the marathon route. Runners should practice their running techniques by running a few minutes and then walking a couple minutes. This training routine is easy to increase the next day to running a few more minutes, jogging a few minutes and then walking a few minutes. Increase this regimen until running five minutes and then taking a 30 to 60-second break. On average, a 5K run requires 25 to 35 minutes of non-stop jogging and running. It is important to build up endurance when training. Remember to train on a variety of terrain, including hills, to increase muscle endurance.
  • Legs – To help increase both speed and endurance, spend time training legs, including quads, calves, hips, hamstrings and shins. This includes weight-training exercises that include several reps with lightweights, which helps increase and build endurance.
  • Slow and Steady – Slow and steady wins the race, as it prevent people from tiring out. Adopt a moderate pace and listen to the body’s internal signs to prevent exhaustion.