Run Reigate 10k Race Preparation: The Countdown Begins
Run Reigate 10k Race Preparation
With just over 2 weeks to go until the Intersport Run Reigate 10k race in Surrey, we’ve spoken to some of our regular runners and compiled the best online content into one article to help you prepare for the Run Reigate 10k race. This article provides training, race day and nutritional advice for beginners, intermediate and advanced 10k runners. 10k, 10 kilometers, 6.2 miles – follow the tips and information below to prepare for the Intersport Run Reigate 10k race in Surrey.
Why Run A 10k?
- Challenge Yourself – If you have completed 5k races before why stop there?
- Training For A Half Marathon? – The 10k race is great preparation! Completing a 10k race is perfect for evaluating your fitness if you are looking to enter a half marathon.
- The 10k Distance Is An Attainable Goal – The training is not as time-consuming as a half or full marathon.
- Want To Beat A PB (Personal Best) – Run the Intersport Run Reigate 10k race in Surrey!
Although a 10k race may seem daunting for beginners, the training is not that different from the training for a 5k race.
Make A 10k Training Plan – The most important thing when running a 10k race is to find a plan that is realistic and one that fits into your life style. Ensure that you find one that you are able and willing to commit to. With the correct training plan and mindset, you’ll arrive at the start line prepped, ready, and injury-free. Read our 10k training plan for beginners for inspiration.
Alter Your Plan – Shorten or sometimes even skip some of your scheduled workouts. If you’re injured or exhausted, missing the occasional run will help you avoid injury and mental burnout.
Include Speed Drills Into Your Plan – Ensure that you include speed drills into your 10k race training plan. Doing speeding drills once a week can help you get faster. For more information on speed drills read this article by Greg McMillan – exercise scientist and founder of McMillan Running Company.
Include Interval Training Into Your plan – (Running at maximum capacity for a short time, recovering, and repeat), or you could incorporate strides into your longer runs (in the middle of your run, sprint for 15 seconds, then jog to recover for two minutes, then repeat up to five times).
Cross Training – Strength training can help with common running injuries such as Shin Splints and Runner’s Knee. Ensure that you do not over do this — listen to your body, stop at the first sign of an oncoming injury. Want to run faster and get firmer? Why not try this 15 minute workout by Dr. Jordan Metzl?
Roll Out – Use a foam roller! Rolling out muscles such as: Quadriceps, Hamstrings, and Calves during your runs can reduce the risk of injury. Foam rolling before a workout can help reduce soreness afterwards. You can find the 7 best foaming exercises here.
Top Tips For New 10k Runners
Don’t Start Out Too Fast
If you are used to running a 5k race, you may be tempted to start off fast, but in a 10k race you don’t want to push yourself too much at the beginning!
It may sound obvious but use the water stations. Take advantage of the water stations on the course. If you are a new runner you may be fearful of successfully running through the water stations . Often runners walk through water stations as they don’t think that they are able to take the water and drink it whilst running. Check out this article by Christine Luff on the top tips on how to take water from aid stations in races.
Prevent Chafing and Blisters
This may not be an issue that you have faced when running shorter distances before, but during longer runs such as the 10k race you may find that this is a problem. To avoid this, use Vaseline on the affected areas (nipples for men and the bra-line for women) and avoid wearing technical fabric running clothes – this is not cotten. Foot blisters can be avoided by wearing synthetic blend socks – avoid cotton! Make sure that your running shoes fit properly – you should be wearing running shoes that are at least a half-size bigger than your normal shoe size.
You will be mentally tested during the race. Make sure that you are armed with mental strategies to get you through the boredom and any discomfort felt throughout the 10k race. Distractions help – check out your surroundings including the scenery along the course, look at other runners, and the spectators. Don’t focus on getting to the finish line, focus on getting to the next mile marker. The race will become easier if you break it down into smaller pieces. Also, think of a short phrase that you could repeat throughout to keep you motivated and focused.
Split The Race Into Kilometres
During the 10k race, try to split the course up into sections. Rather than aiming to finish, aim for a kilometre at a time. A good mental trick is to count up the first five kilometres, and then down for the final five.
The Final Push
As you approach the finish line, push through to the end! If you feel strong enough, don’t hold back, go your hardest to the end. Keep pumping your arms and looking up. Try to pass the runners directly in front of you. Make sure you smile for that important finishing photo!
The Final and Most Important Tip – ENJOY IT!
Eating Before A 10k Race
In the weeks, hours, even minutes leading up to the 10k race, the food that you consume will have a significant impact on your performance. With the correct nutritional balance, you will feel strong and prepared when you get to the starting line!
Focus on eating whole foods – these are foods that are in their most natural state when you eat them. These include: fresh fruits, vegetables and some grains. Whole foods are easily digested; the human body runs most efficiently on food that is in its natural form. Whole foods aren’t filled with the excessive amounts of calories, sugars or fats – commonly found in processed foods. Why not try one of the 3 clean eating recipes for athletes found in this article by Sabrina Grotewold?
“Eating clean” includes well-balanced meals and eating snacks a suggested 5 to 6 times a day to avoid huge spikes and drops in blood sugar levels. Race fuel and snacks include: bars, dried fruits such as apricots, pineapple, homemade fruit or fruit-and-nut purees and many more. Read more on clean eating race fuel and snack recipes in Sabrina Grotewold article.
What to Eat The Night Before Your 10k Race
Balance and consistency are key! You want to avoid making drastic changes to your diet the night before. Focus on what your body is used to for the best results. However, it is important to eat a few extra carbohydrates the night before.
Too Much Pasta
Carbohydrates are beneficial for pre-race fuel, however, too much pasta can be too much for your body before the race. Focus on moderation – you don’t want to overeat when carb loading – this simply leads to bloating. Carbohydrates increase glycogen; our muscles use this for energy. When eating your pre-race dinner, it is suggested that between one half and one third of your plate should be filled with complex carbohydrates. One third should be protein and the rest vegetables. If you consistently eat lots of vegetables, then feel free to eat your usual amount.
Overdoing Your Water Intake
Whilst hydration is critical to your performance in the 10k race, excessive amounts of water can lead to cramping, bloating and electrolyte dilution. You can check your fluid intake in the weeks leading up to the 10k race to gauge how much you should drink the day and night before. You can tell whether your body is sufficiently hydrated by the colour of your urine. If you frequently urinate large volumes that are light in colour, you’re probably drinking enough. On the other hand, if you urinate infrequently and notice that your urine is darker coloured then you should increase your water intake.
The Morning of the Race
It is non-negotiable that you eat breakfast on race day. If you fail to do so, you will lose energy halfway through the 10k race and you will notice a downfall in your performance. Your pre-race breakfast should consist of complex carbohydrates, which will provide optimal fuel for your body to burn. Make sure that you eat a little bit of protein to stay full for a longer amount of time. Also, plan to eat 60 – 90 minutes before the race.
Examples of optimal pre-race breakfast meals include:
– Bagel and peanut butter
– Oatmeal and banana
– Whole grain toast and almond butter
– Granola and fruit
For inspiration on the pre-race meal read this article by Matt Fitzgerald.
Make sure you join us in our final Run Reigate Run Club in preparation for Intersport Run Reigate 2018! Tuesday 7:30pm in Reigate Priory Park – see you there!