Running is for everyone. We can all run, we just have to be patient and choose the pace that is right for us. Many of us have snags from our school days, when running was a grind or a form of punishment in gym class. Put those aside and start over. There is a lot to gain, both physically and mentally and emotionally. You will have a huge sense of accomplishment when you reach your 10km Vhi Women’s Minimarathon goal.
The most important thing about running is that you don’t think too much – just get out there and start.
When training for a 10k race, the ideal scenario would be to run three days a week and rest or cross-train the other days.
Don’t be afraid to go. At the beginning of your journey you might walk a little more than run – and that’s okay – but as the weeks go by you’ll get fitter and walk less and run more. Walk breaks are perfectly fine if you need them at all times.
If you feel like you’re not ready for the next week, perhaps due to illness or something small, simply repeat the week you just completed.
Make sure you stretch after your run to prevent muscle strain. The last thing you want is to hurt yourself. Learn to tell the difference between general muscle soreness that is often part of exercise and a soreness that may require you to see a physical therapist.
Make sure you’re wearing the right running shoes for you. Wearing the right running shoes is so important. Many of the good running shops will carry out free gait analyzes and advise you on the right running shoe for your feet.
You don’t need a special diet or anything like that, but it doesn’t hurt to eat a little more consciously. Eating better will always make you feel better in everyday life and of course in training, and anything that helps you feel better before, during and after your run has to be a good thing.
What you eat before a run often depends on what time of day you train. But you definitely don’t want to have a big, heavy meal before you embark on those miles. Generally, two to three hours is enough time to digest your breakfast or lunch before heading out the door. If you’re a little hungry before you run, maybe grab a banana or something for a little pick-me-up. It’s important to kick-start recovery by eating your lunch/dinner soon after your run. Always make sure you include some form of protein to help those muscles recover.
Don’t skimp on the water. It’s important to stay hydrated before and after exercise. It is best to have a water bottle on hand throughout the day and keep sipping continuously.
Cross training is a great way to increase fitness while giving your body the break it needs from the hustle and bustle of the city. Swimming, biking, Pilates and yoga are just some of the great alternatives to running days.
Invest in a good sports bra. It is very important to feel comfortable and supported in this area.
Try to find a running partner. It will help you stay motivated and stick to the plan as you don’t want to leave your boyfriend.
Make sure you register early to avoid disappointment and most importantly good luck!
Maria’s 12 week training plan
- One long run per week, increasing each week (easy conversational pace)
- A medium run (easy conversation pace)
- One interval run every other week (light jog followed by some stretching, followed by interval jogs – these are tougher efforts where you work a little harder and breathe a little heavier). These are recommended days to exercise, but work on days that suit your lifestyle. Rest or exercise between days…
