A long run is the perfect challenge for beginner runners who want to get more serious, kick their training and fitness up and prepare for bigger and better challenges down the road. The long run blends the best of short recreational runs with longer more intense ones such as half marathon, offering challenges (but a challenge nonetheless) which will be fun to work towards. If you feel like this is the next logical step for you, here are some things you should do to get ready for your first 10k.
Form a proper training plan including slow and long run.
If you are not running recreationally until now, it’s likely that your training routine hasn’t been very focused. You may have been going for a short jog each morning and your natural inclination might be to simply increase the distance and speed of your run.
That’s not the way to go about it,
Instead , you should plan a fixed weekly training routine which includes around three runs per week. One of those should be an easy run- slow and for short distance, the next should be slightly more intense run- increasing your pace but maintaining roughly the same distance as with your easy run. The third should be long run where you should aim to spend 60-80 minutes on the runway.
Between each running day, include a rest day to recover. This form of run will help you work on your endurance, speed and technique with little risk of injury or exhaustion.
Add uphill runs to your Training Route.
Uphill runs are fantastic when training for a weight loss and training for long runs as it requires more power, strength, it checks and enhances your endurance body limit also improves your overall speed and power. Be aware that this uphill runs should be done at steady pace, stay in control when running back downhill as well.
Add some cross training to your routine.
Between your planned weekly runs, you should also include cross-training if you feel like you have the energy to manage it. Good cross training routines are those which work the muscles involved in running, without extra adding extra stress to your joints. It includes having spin on a stationary exercise bike between training days is a great way of working your quads and calves without risking injury. Swimming is another fantastic option, it includes the muscles of the lower body and upper body also.
So go on, begin that little run sooner rather than later and see how your fitness and your endurance improves!