Hello, I want to do 5ks and 10ks before summer is over. Currently I can jog for 10 minutes, should I train by minutes or distance?? Being realistic what should I add every week ?? [:D] Thank you
Good for you for setting an excellent goal of 5k and 10k. To build up your fitness I would suggest you have a look through the runner’s world website (www.runnersworld.com.uk) and read the articles around 10k training, especially:
Follow their guidance (as they really are experts in running!!) and remember to start off slow. One of the biggest mistakes people make is starting off to quick in training progression and on event days themselves. If you start off at the right pace (and even ere on the side of caution) then you will find your progress will be fast and consistent, with minimal hitches.
Here are some general tips to remember:
1) Start off doing run/walk/run over a short distance if you are unused to running, and build up the distance and amount of time you run for gradually. Build up duration of running before speed (so mileage) but don’t increase your mileage by more than 10% a week (as a general rule).
2) Protect your joints by getting suitable trainers that are cushioning and supportive enough for your running needs. A good running shop will be able to advise you.
3) Make sure you have a very through post-running stretching routine. Running is a high-impact exercise and you may feel very stiff afterwards. A good stretching routine will help your muscles recover.
4) After a run try 'active' recovery to help shift the waste products in the muscles that cause inflammation and pain. This involves doing gentle exercises that use the same muscles as running; good choices include going for a comfortable walk, swim or a gentle cycle.
5) Structured core (abdominal) exercises will help you get the most from your running. Ask a fitness professional to create a specific core programme for running. It should include exercises that activate your butt muscles (important power muscles in running) and your deep core muscles (vital to protecting your pelvis and spine).
6) Listen to your body. If you are feeling exhausted or pick up an injury, allow time to recover and recommence training at a slightly lower intensity.
Hope this helps,
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